CrossFit One World – Hype Hitters
Warm up (Checkmark)
WARM-UP
Crossover Symmetry Activation Plus OR Banded 7s
Perform 7 reps of each movement.
2–3 sets:
20 Banded Strict Press
20 Banded Curls
30-second Plank Shoulder Taps
MINI PUMP – UPPER PULL A (5 Rounds for weight)
Bent Over Barbell Row
5 sets of 8 reps (8-8-8-8-8)
Use the heaviest weight you can for each set.
Rest 1 minute between sets.
Athlete Instructions
RPE: 8.5/10
Goal: Go heavier than two weeks ago.
Upper pump B (Checkmark)
3 rounds for time:
8 Seated Dumbbell Shoulder Press — choose your weight
10 Strict Pull-ups/ banded
Rest 1 minute
Shoulder press: RPE 8.5/10
The Minnesota Rouser (Time)
“Kelly”
5 rounds for time:
200 m run
10 box jumps
20 wall balls
12 min time cap