CrossFit One World – CrossFit
New Training Cycle
We will be starting a new training cycle today:
Strength for this cycle will be:
Front Squat
Close Grip Bench
Hang Squat Clean
we will be building to a 1RM or heavy single across all three weeks in these lifts. The goal is to see if your front squat strength is translating into your cleans.
Conditioning:
We will be backing off the intensity some the first 2 weeks, our goal is to build our endurance back up with some longer AMRAPs and EMOMs.
We will end the cycle off with some benchmark WODS in week 3.
Total Body + Metcon
Warm-up (No Measure)
500m row
couch stretch 1min/ea
+
3 sets:
25 goblet squats
20 alternating reverse lunges – bw
20 V-ups
Strength (5 Rounds for weight)
Every 3min x 5 sets
5 Front Squats
5ea SL Box Jump
build to 5RM
Conditioning (No Measure)
EMOM x 16 (4rounds each)
Min 1 – 15/12 Cal Row
min 2 – 50 Double unders or Singles
min 3 – 15 DB Push Press 50/35lbs
Min 4 – 100m Run
Accessories (No Measure)
3 sets:
25 banded glute bridges
25 band pull aparts