Month: September 2017

CrossFit One World – CrossFit Warm Up (Checkmark) 3:00 Any Machine 3rds -10 Side Step R/L -10 Forward/Backwards Walk R/L -10 Glute Bridges Front Squats (Weight) E2MOM 2Reps Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 73% Set 5: 75% “Score Heaviest Weight” “Metcon Pre Activation” (Checkmark) 2 Sets 1:00 Echo Bike…

CrossFit One World – Hype Hitters GAME#1 (AMRAP – Rounds) GAME#2 (Calories) GAME#3 (AMRAP – Rounds & Reps)

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Bike or Row Then Into… 2 ROUNDS 10 PVC Pass Throughs 10 Scap Pull Ups 10 Hollow Rocks 10 Arch Rocks Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (5 SETS) Pull-Up Skill Development… Freedom – 5 Toes to Bar + 4 Kipping Pull Ups + 3…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 100m Easy Run 20m High Knees 20m Butt Kicks 10 Alternating Samson Lunges 10 Cossack Squats 10 Air Squats Then Into… 2 ROUNDS 100m Build Run 4 Box Step-Ups 4 Box Jumps + Step Down 8 Light Wall Ball Thrusters Workout Kelly (Time)…

CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over Barbell Row 5 sets of 8 reps…

CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Air Bike Banded 7s Then Into… 2 ROUNDS 20 Single Unders 10 Scap Push Ups 10 Tempo Push Ups (:02 down) Then Into… EVERY 1:00 (3:00) MIN 1 – 20 Double Unders MIN 2 – 5 Burpee to Bar MIN 3 – :20…

CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. 2-3 sets 10 Cossack Squats 10 Bodyweight Calf Raises…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring Pulls 3 Low-Bar Transitions 15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK……