Month: September 2017

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Ew Waterfalls P Mod (AMRAP – Rounds and Reps) AMRAP One partner works while the other partner holds, switch however you like. Work can only be performed when the partner is holding. For example, you cannot squat snatch if your partner is not in a handstand. 2 rounds of the…

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Run Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 50ft lateral bear crawl 25 DB Z-Press 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 4 Hang Power Snatch Conditioning (4 Rounds for time) 4RFT (15min…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 25 Banded good mornings 5 Broad Jumps Strength (5 Rounds for weight) Every 2min x 5 4 Hang Power Cleans Conditioning (3 Rounds for time) 3RFT (10min Cap) 10 DL 225/155…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Air Squats 5 Inch Worms Gymnastics (No Measure) EMOM x 12 Min 1 – :30s Forearm Plank Min 2 – :30s Arch Hold Min 3 – 1 Rope Climb + 1 LLRC…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 3 sets: 50ft Bear Crawl 3 Wall Walks 2 Skin the Cats or 8 Yoga Push-ups Strength (5 Rounds for weight) Every 3min x 5 Pause Bench Press x 4 DB Bent Over Row x 12 2s pause at the bottom of each rep…

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 15 Cal Row or 20 Cal Bike 15 Goblet Squats 15 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 Pause Front Squat x 4 DB Squat Jumps x 5 Conditioning (4 Rounds for time) 4RFT (10min Cap) 10 Hang…

CrossFit One World – CrossFit Split Jerk (12 Min E2MOM 3 Split Jerks @65% of 1 RM Push Jerk) LVL 2 Fury Band (AMRAP – Rounds and Reps) 12 Min AMRAP 16 Wallballs 20/14 (RX+30/20) 14 Box Jump Overs 24/20 (RX+30/24) 12 DB Overhead Sit ups 50/35 (RX+70/50) 90 Sec Rest 6 Min AMRAP 8…