CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Cardio Machine
Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Lateral Steps / Side
8 Alternating Samson Lunges
10 Dead Bugs
10 Air Squats
Then Into…
3 ROUNDS
5 Empty Bar Muscle Cleans
5 Empty-Bar Front Squats with a :03 Descent
8 Box Step-Ups
Strength/Accessory
Front Squat
8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)
Workout
WORKOUT (5 Rounds for time ↓ shorter is better)
FREEDOM (RX)
EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
KG: 60/42.5
*Step Overs can be lateral or box facing
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
(Score Each Set For Time)
KG: 52.5/35
*Step Overs can be lateral or box facing
LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
8 Dumbbell Front Squats (light)
12 Box Step Ups (20/16)
8 Dumbbell Front Squats (light)
(Score Each Set For Time)
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 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
Couch Stretch
Barbell Quad Smash
Optional Accessory (No Measure)
3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Hamstring Curl
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.
[T Hip Opener 1 min/side]( video )
[Alternating Eccentric Calf Activation 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.