CrossFit One World – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Easy Row
Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Good Mornings
10 Hollow Rocks
10 Scap Pull Ups
10 World’s Greatest Stretch (5/side)
Then Into…
2 ROUNDS
5 Kip Swings
3 Kipping Knee Raises
3 Toes to Bar or Workout Variation
:20 Row building toward Workout Pace
Then Into…(TIME DEPENDING)
1-2 SETS w/ EMPTY BARBELL
5 Romanian Deadlifts
5 Deadlifts
Strength/Accessory
Deadlift
3 SETS
10 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired
INDEPENDENCE (Intermediate)
FOR TIME
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired
LIBERTY (Beginner)
FOR TIME
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
(Score is Time)
* Athletes can sub Ski if desired
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Banded Hamstring Stretch (each)
1:00 Foam Roll Low Back
(No Measure)
Cobra Stretch
Banded Hamstring Stretch
Optional Accessory (AMRAP – Reps)
20:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
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.
[Lat Stretch 1 min/side]( video )
[Roll Over To V Sit 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.