HOME WORKOUT
Strength: Deadlift (4 x 5)
Using Barbell
4 x 5
65% x 5
70% x 5
75% x 5
80% x 5
All others – preferred db or kettlebell, but a jug of water or detergent should work great!
Tempo single arm crossbody
Tempo 3121
Jefferson Curl (3×5)
Tempo Jefferson curl
Tempo 4121
Start with no weight and add weight as necessary
WOD: For Time
5-15-20-15-5
Push Ups
Alt Pistols
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
