CrossFit One World – CrossFit Total Body + Metcon New cycle starting today. We are starting an accumulation cycle , which means higher volumes on our main lifts. The goal is less about intensity and numbers, more about great positions. Our main lifts will be: Barbell Reverse Lunge Push Press Romanian Deadlift Conditioning: The focus…

CrossFit One World – CrossFit Overhead Squat Snatch Balance (12 Min E2MOM 3 Snatch Balance @ 25% Hang Power Snatch 3 Overhead Squat) LVL 1 Seal Evil (Time) For Time 2 Rounds Rx 125/95 5 Hang Power Snatches 5 Overhead Squat 10 Bar Facing Burpee Rest 90 Sec 2 Rounds Rx 105/75 5 Hang Power…

CrossFit One World – CrossFit The Ghost (AMRAP – Reps) With a partner for time: 25 clean & jerks (115/145) 20 clean & jerks (125/155) 15 clean & jerks (135/165) 10 clean & jerks (145/175) 5 clean & jerks (155/185) Between each C&J set: 10 walking overhead dumbbell lunges together (25/40) 400m run together One…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 25 Russian KBS 25 DB Z-Press 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 1 Hang Squat Clean 5 Box Jumps Build to 1RM Conditioning…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Knees 10 alternating side lunges 50ft side shuffles Core Work (No Measure) EMOM x 8 (4rds each) Min 1 – 15 TTB Min 2 – :30s Dip Lock-Out Hold Conditioning (No Measure) For Quality (20min Cap) 50-40-30-20-10 Cal Row…

CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 band pull aparts 25 DB Floor Press 5ea MB Rotation Throws – against wall Strength (5 Rounds for weight) Every 3min x 5 1 Close-grip bench…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run + 50ft High Butt Kickers 10 inch worms 50ft High Knees Skill Work (No Measure) EMOM x 8 Min 1 – 20 Wall Facing Shoulder Taps Min 2 – :30s Chin-Up Hold Conditioning (No Measure) A: 100 Cal Row for time (5min…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m row couch stretch 1min/ea + 3 sets: 25 goblet squats 20 alternating reverse lunges – bw 20 V-ups Strength (5 Rounds for weight) Every 3min x 5 sets 1 Front Squats 5ea SL Box Jump build to 1RM Conditioning (3 Rounds for…

CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…

CrossFit One World – CrossFit 210523 P Mod (Time) 21-18-15-12-9-6-3 reps for time of: Ground-to-overhead (115/85) Overhead squats (115/85) Handstand push ups Start and every 4 minutes, 200m run together. You go, I go for reps