CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2 ROUNDS
:30 Easy Cardio
8 Scap Push-Ups
8 Alternating Plank Shoulder Taps/Side
6 Down Dog to Push-Up
10 Jump Air Squats (Squeeze the hips, extend violently)
3 Inchworms
10-second Handstand Hold
Then into…
2 ROUNDS
5 Empty Bar Muscle Cleans
5 Empty Bar Strict Press
5 Empty Bar High Hang Power Cleans
5 Empty Bar Push Press
5 Empty Bar Power Cleans
Strength/Skill
Workout
STRENGTH/SKILL (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Kick Up – Handstand Hold – Handstand Negative
Freedom (Advanced) – Freestanding Handstand Push Up
Independence (Intermediate) – Kick-Ups + Slow Negative + Kip
Liberty (Beginner) – Pike Handstand Push Ups/ Box Handstand Push Up
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
21-15-9
Power Cleans (95/65)
Handstand Push-Up
-Rest 3:00-
15-12-9
Power Cleans (95/65)
Handstand Push-Up
(Scored by Total Time)
KG: 42.5/30
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Cleans (75/55)
Push Press (75/55)
-Rest 3:00-
15-12-9
Power Cleans (75/55)
Push Press (75/55)
(Scored by Total Time)
KG: 35/25
*Option for 15-12-9 / 12-9-6 HSPU
LIBERTY (Beginner)
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Dumbbell Push Press (light)
-Rest 3:00-
15-12-9
Dumbbell Power Cleans (light)
Dumbbell Push Press (light)
(Scored by Total Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Bottom of a Squat Hold
1:00 Lacrosse Ball Triceps (each)
1:00 Lacrosse Ball Traps (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
25:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
NOTE — In the month of OCT, we are building capacity towards the CHAD workout on 11/11.
*If athletes are planning to use a weighted vest/ruck for Chad, they should use that weight today.
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.
[Active Pec Stretch 1 min/side]( video )
[Trap Stretch 1 min/side]( 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.