CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 10 Kip Swings 20 banded good mornings 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 reps DB Bent Over Row x 10 reps…

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50 Single Unders 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 15 Strict Pull-ups (done in 5’s) 20 Burpees Max…

CrossFit One World – CrossFit Overhead Squat (14 Min E2MOM Overhead Squat Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5% – 1 Reps) Metcon (AMRAP –…

CrossFit One World – Hype Hitters Get ready for a challenging GAME DAY of 2 Games “ONE TEAM ONLY ” GAME #1 Test your Strength Endurance. Equipment: Barbell / Plates GAME#2 This workout combines HIIT with compromised running. Equipment: Slam Ball / Rower (if not running) 5 MIN RECOVER AND GET READY FOR GAME #2

CrossFit One World – CrossFit 10252026 P Mod (AMRAP – Rounds and Reps) 21 Minute AMRAP 9 Rope climbs 12 Pistols 15 Squat snatches (95/65) 18 synchro sit ups You go, I go – except for sit ups

CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min bike or row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 OHS – empty barbell 15 band pull aparts 10 lunge jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 5 Hang Power…

CrossFit One World – Hype Hitters

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 9 Min 1 – :20-:30s Ring Dip Lockout Min…

CrossFit One World – CrossFit Upper Push/Pull Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea calf/ankle stretch x 30s/ea + 3 sets: 20 Banded face pulls 10 alternating groiners with rotation 10ea Single arm DB upright row Power (6 Rounds for weight) EMOM x 6 2 Split Jerks SPEED reps, no griding or misses…