Month: July 2026

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…

CrossFit One World – CrossFit 070426 P Mod (Time) For time: 17 deadlifts (225/155) together 76 push ups split 17 pull ups together 76 sit ups split 17 S2OH (135/95) together 76 cal row split 17 wall ball (20/14) together 76 double unders split 17 power cleans (135/95) together 76 KB swings (53/35) split

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pec stretch x 30s/ea Band lat stretch x 30s/ea + 3 sets: 25 Banded face pulls 10 MB Rotation Slams 20 DB Skull Crushers Strength (5 Rounds for weight) Every 3min x 5 4 Close Grip Bench Press 10/ea DB Single arm…

CrossFit One World – Hype Hitters Metcon (Time)

CrossFit One World – CrossFit Dynamic Effort Lower Warm-up (No Measure) 400m Run couch stretch x 30s/ea adductor rock back x 10ea + 3 sets: 10 Kip Swings 15 Barbell Sumo Good Mornings 10 Alternating groiner with rotation Strength (6 Rounds for weight) Every 2min x 6 1 Squat clean + 1 Front Squat build…