CrossFit One World – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Easy Machine or Jog
Then Into…
2 ROUNDS
10 Lateral Band Walks (each way)
10 Glute Bridges
10 Air Squats
5 Slow Kang Squats
5 Broad Jumps
Then Into…
2 ROUNDS
10 Wall Balls
5 Push-Ups
Strength/Accessory
Back Squat
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that’s challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
50-40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
KG: 9/6
INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
KG: 9/6
*Option to add the set of 50 if volume isn’t an issue.
LIBERTY (Beginner)
FOR TIME
30-25-20-15-10
Wall Ball Thrusters (light)
Knee Push-Ups
(Score is 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 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3-4 SETS
8 Double Dumbbell Farmer’s Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer’s Hold) (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)
Double Dumbbell Farmer’s Hold Lunges
3-Way Calf Raise
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.
[Side To Side 1 min]( video )
[Calf Stretch In Downward Facing Dog 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.