CrossFit One World – CrossFit
Total Body Training
New Training Cycle
We will be starting a new training cycle this week
Strength lifts will be:
Box Squat
Strict Press
Sumo Deadlift
The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict press and sumo DL. Over the next 3 weeks you will build to a 1RM in all three lifts.
Conditioning:
The goal of this cycle is fatigue repeatability. You will be tested to see how well you are capable of pacing and if you can repeat your scores.
Testing:
“Jackie” & “Death Race”
Warm-up (No Measure)
500m Row
couch stretch x 1min/ea
+
3 sets:
25 Russian KBS
10 alternating reverse lunges
3 box jumps
Strength (5 Rounds for weight)
Every 3min x 5
5 Box Squats
5 DB Squat Jumps
20lbs for men/15lb for women
build to 5RM
Conditioning (4 Rounds for time)
4RFT (12min cap)
10 Shoulder to OH 95/65
12 Pull-ups
14 Cal Row
rest 90s between rounds, score it total time
RX +: 135/85
Accessories (No Measure)
3 sets:
25 banded glute bridges
10 DB Hammer Curls