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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
3:00 Easy Bike Erg, Row, or Jog
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Press
8 Push Up to Down Dog
10 Alternating Cossack Squats
Then Into…
WITH AN EMPTY BAR
5 Push Press (:01 pause overhead)
5 Front Squats (:01 pause in the bottom)
5 Thrusters
Then Into…
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (workout bell and standard)
10 Lateral Hops Over the Bar
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (No Measure)
3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
(No Measure)
Workout
WORKOUT (Time)
FREEDOM (RX)
15min Time Cap
3 ROUNDS
21 Thruster (75/55)
21 RKB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 AKB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)
KG: 35/25 Bar, 24/16 KB
INDEPENDENCE (Intermediate)
FOR TIME
3 ROUNDS
21 Thruster (65/45)
21 RKB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 AKB Swing (35/26)
21 Lateral Burpee Over Bar
(Score is Total Time)
KG: 30/20 Bar, 16/12 KB
LIBERTY (Beginner)
FOR TIME
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 AKB Swing (light)
15 Lateral Up Down Over DB
(Score is Total Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Banded Shoulder Stretch (each)
1:00 Cobra Stretch
(No Measure)
Barbell Quad Smash
Banded Shoulder Stretch
Cobra Stretch
Optional Accessory (No Measure)
10:00 EASY BIKE ERG (or Air Bike)
(No Measure)