CrossFit One World – CrossFit
Max Effort Lower
New Cycle
Hello everyone!
We will be starting a new cycle this week! Happy for all of you that set new PR’s last cycle!
Make sure you are recording all of your lifts and your accessories to keep track of your progress!
For this upcoming cycle, our main lifts will be: Pause Front Squat, Pause Bench Press and Deficit Deadlift.
We will be progressing from a 5RM down to a 1RM or heavy single at the end of this cycle.
For our conditioning, we will be going back toward more endurance work and let’s racing for time to help build up our engines again.
Skill Work:
Beginners will be focusing on getting their strict pull-ups.
intermediate to advanced will focus on Kipping or Butterfly pull-ups.
We will also continue to be working on some sprinting as well.
Warm-up (No Measure)
3 sets:
15 Cal Bike or 20 Cal Row
10 Lateral Box Crossover Step-up 24/20″
10ea Bird-dogs
()
()
Strength (5 Rounds for weight)
Every 3min x 5
5 Pause Front Squats (2s pause)
5 Broad Jumps
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12mins
200m Run
12 TTB or K2E
8 DB Push Press 50/35lbs
Accessories (No Measure)
3 sets:
20 MB Russian Twist
10 DB Hammer Curls
rest as needed