CrossFit One World – Hype Hitters

Lower Push Day Warm Up (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3 rounds — Front Squat Warm-Up

30 seconds easy bike

10 alternating reverse lunges

10 glute bridges

8 air squats with a 2-second pause at the bottom

6 empty-bar front squats, elbows high

Then build up to your working weight with 2–3 progressively heavier sets.

Front Squat (Weightlifting Variable Reps & Sets)

5 sets

6 Front Squat @ RPE 8/10

Every 3 min

Athletes Notes

Front Squat

Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

Floating Romanian Deadlift

3 × 8 reps

“MIRACLES HAPPEN EVERY DAY” (3 Rounds for time ↓ shorter is better)

3 Rounds — Each Round for Time:

400 m Run

100 ft Dumbbell Walking Lunge — pick load

4 Rope Climbs

200 m

50 ft Dumbbell Walking Lunge — pick load

2 Rope Climbs

15 min