Month: July 2020

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

CrossFit One World – CrossFit 071126 P Mod (Checkmark) 28 min AMRAP: 200 meter Kettlebell Farmer’s Carry (2×53/35 lb) together 10 Chest-to-Bar Pull-Ups or 5 BMUs 10 thrusters (95/65) 200 meter run together 10 HSPUs 10 squat snatches (95/65) Both partners need to do 10 reps separately, one must complete all 10 reps before the…

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pec stretch x 30s/ea cat-cow x 15 reps + 3 sets: 25ft/ea DB OH Carry 25 Band pull aparts 30s Bar Hang Strict Press (5 Rounds for weight) Every 3min x 5 Strict Press x 8 reps Strict Chin-Up x 5 add…

CrossFit One World – Hype Hitters Metcon (4 Rounds for weight)

CrossFit One World – CrossFit Dynamic Effort Lower 500m Row Adductor rock back x 10ea Banded lat stretch x 30s/ea + 3 sets: 10 Kip Swings 2 Wall walks + :20s Hold 15 Barbell sumo good mornings Power cleans + Hang Squat Clean (6 Rounds for weight) Every 2min x 6 2 Power cleans +…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Ab-Mat sit-ups Min 2…

CrossFit One World – Hype Hitters Week 1 Testing week is behind you. Everything you did last week was about setting reference numbers, and now we put them to work! Just know this: if you sandbagged a test, your loads this week will feel too light. This week runs on two methods. Pay attention to…

CrossFit One World – CrossFit Warm-Up (No Measure) 500m Row couch stretch x 30s/ea Pigeon stretch x 30s/ea + 3 sets: Russian KBS x 25 reps Goblet squat x 25 reps Tuck jump x 3 reps Pause Front Squat (5 Rounds for weight) Every 3min x 5 sets 2s Pause Front Squat x 8 reps…

CrossFit One World – CrossFit New Training Cycle this cycle is brand new! The strength goal for this cycle will be focused on 4 lifts: Pause Front Squat Strict Press Hang Clean Squat Clean Conditioning this cycle will continue to balance between longer 10-15min AMRAP’s and then some shorter 7-12min pieces. Gymnastics: Higher skill combinations…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep Overhead Squats @ 70% 1 RM ) LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee + Penalty Reps Penalty Rep are the accumulated…