CrossFit One World – CrossFit

Warm-up

Warm Up (No Measure)

Complete Crossover Symmetry or Banded 7s Warm-Up

Then Into…

AMRAP 7

250m Ski or Row

5 Bench Press (Building)

5 Scap Push-Ups or Pull-Ups

10 Air Squats

10 PVC Good Mornings

*Bench weight should build from empty bar to moderate

Strength/Skill

Strength/Skill (No Measure)

ON A 8:00 CLOCK…

Rope Climb Practice

Freedom (Advanced) – Rope Climb Practice (Jump + Foot Lock+ Descent)

Independence (Intermediate) – Rope Climb Practice (Jump + Foot Lock)

Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand

*If no rope access, choose either a Push or Pull option for an 8:00 Session…

Push – Build quickly to a 5-Rep Heavy Bench

Pull – EMOM 8:00: 2-3 Weighted Pull-Ups

Workout

WORKOUT (2 Rounds for time ↓ shorter is better)

TEAMS OF 2 / FOR TIME / Score is Time for Part 1 + Part 2

Time RX INT BEG

0:00-

10:00

2000m Ski

or Row

2000m Ski

or Row

1500m Ski

or Row

10:00-

30:00

CAP

100 Bench

Press (155/95)

100 Bench

Press (135/85)

100 DB Bench

Press (light)

*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb / Zombie Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb / Zombie Rope Climb (each).

RX: (Option for 5 Strict Pull-ups/Each in place of Rope Climb)

INT: (Option for 5 Strict Pull-ups/Each in place of Rope Climb)

BEG: (Option for 5 Ring Rows/Each in place of Rope Climb)

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 Barbell Tricep Smash (each)

1:00 Pec Stretch on the Wall (each)

1:00 3-Way Wrist Stretch (each)

(No Measure)
Barbell Tricep Smash

Pec Stretch on the Wall

3-Way Wrist Stretch

Optional Accessory (AMRAP – Reps)

30:00 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.

[Shoulders Global 1 min]( video )

[Active Lat 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.