Month: September 2019

CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 EASY ROW Start with an easy row to get everyone moving Then Into… 2 ROUNDS 10 Air Squats 10 PVC Good Mornings 10 PVC Pass-Throughs 5 Inchworms Then Into… 1-2 ROUNDS (PVC OR EMPTY BARBELL) 5 Jump and Shrugs 5 High Pulls 5 Muscle Cleans…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Easy Cardio 8 Scap Push-Ups 8 Alternating Plank Shoulder Taps/Side 6 Down Dog to Push-Up 10 Jump Air Squats (Squeeze the hips, extend violently) 3 Inchworms 10-second Handstand Hold Then into… 2 ROUNDS 5 Empty Bar Muscle Cleans 5 Empty Bar Strict…

CrossFit One World – Hype Hitters GAME #1 (Weight) Metcon (AMRAP – Rounds) GAME #2 (AMRAP – Rounds) GAME #3 (AMRAP – Rounds)

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Rowling! It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Machine (Easy) Then into… 2 ROUNDS 10 Scap Push-Ups 10 Alternating Samson Lunges 20 Line Hops 10 Glute Bridges 10 Light Russian Kettlebell Swings 6 Box Step-Ups Then into… 3 ROUNDS 5 Empty-Bar Muscle Clean + Strict Press 4 Kettlebell Swings (light) 4 Box…

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 Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 7:00 EMOM MIN 1 → Easy-Moderate Machine MIN 2 → 5 Up Downs + 10 Sit Ups MIN 3 → Easy-Moderate Machine MIN 4 → 5 Up Downs + 10 Alternating V Ups MIN 5 → Easy-Moderate Machine MIN 6 → 5 Up Downs +…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike Then Into… EVERY 1:00 x 6:00 (2 ROUNDS) MIN 1 – 10 Alternating Reverse Lunges + 10 Glute Bridges MIN 2 – 10 Scap Pull-Ups + 5 Ring Rows MIN 3 – :30 Bike @ workout pace + :15 Box Step Ups…

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 3 rounds — Front Squat Warm-Up 30 seconds easy bike…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (800m Route Review) Then Into… 2 ROUNDS 10 Glute Bridges 10 Dead Bugs 10 Banded Good Mornings 20m A-Skips Then Into… (Empty Barbell) 1 ROUND 5 Romanian Deadlifts 5 Deadlifts Then Into… 5 Kip Swings 3 Toes to Bar (or your level’s…