CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Any Machine / Cardio Choice
Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts
Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups
Strength/Skill
Deadlift
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)
KG: 52.5/35
INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
KG: 42.5/30
LIBERTY (Beginner)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)
(Score is Rounds + Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)
Banded Hamstring Stretch
Pigeon Pose
Optional Accessory (No Measure)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)
Landmine Press
Landmine Twist
Landmine RDL
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Roll Over To V Sit 1 min]( video )
[Good Morning 1 min]( video )
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.