CrossFit One World – CrossFit
Total Body + Metcon
New cycle starting today.
We are starting an accumulation cycle , which means higher volumes on our main lifts. The goal is less about intensity and numbers, more about great positions.
Our main lifts will be:
Barbell Reverse Lunge
Push Press
Romanian Deadlift
Conditioning:
The focus will be more on higher volume metcons and building more endurance over pushing harder intensities.
Warm-Up (No Measure)
500m Row
couch stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
25 Band glute bridges
20 alternating PVC OH Reverse Lunges
25 Banded face pulls
Strength (5 Rounds for weight)
Every 3min x 5
20 alternating barbell reverse lunges
5 High Box Jumps
heavy as you can on lunges with good form
Conditioning (5 Rounds for time)
5RFT (15min Cap)
20 Cal Row
16 Alternating DB Snatches 50/35lbs
10 Push-ups
Accessories (No Measure)
3 sets for quality:
10ea DB step-ups
10ea SL RDL
rest as needed