CrossFit One World – CrossFit

Strength

Front Squat (20 minutes to establish a 1 RM Front Squat)

“CRISS CROSS” (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

“Criss Cross”

30 Double Unders

15 Power Cleans (115/85)

30 Double Unders

15 Toes to Bar

In “Criss Cross”, we are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout. Rather than load or movement complexity being a reason to stop, breathing and grip will likely be limiting factors in this 15-minute AMRAP workout.

Scaling: Bringing down the reps or difficulty of the higher skilled double unders and toes to bar are great options to allow athletes to work on the movement while still maintaining a good rhythm and pace.