CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
200m EASY RUN
Then into..
2 x 20m High Knees
2 x 20m Butt Kicks
2 x 20m Side Shuffle (L/R)
2 x 20m Straight-Leg Runs
2 x 20m Build-Ups — Easy → Moderate (rest 30 seconds between)
Then into…
2 ROUNDS
8 Deadbugs
8 Scap Pull-Ups
8 Kip Swings
8 PVC Pass-Throughs
8 PVC Overhead Squats
8 PVC Muscle Snatches
Then into..
2 ROUNDS (with an Empty Bar)
3 Muscle Snatch
3 Overhead Squats
Workout
WORKOUT (Time)
FREEDOM (RX)
10 ROUNDS FOR TIME
100m Run
10 Toes to Bar
10 Overhead Squats (95/65)
(Score is Time)
KG: 42.5/30
INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
100m Run
7 Toes to Bar
10 Overhead Squats (75/55)
(Score is Time)
KG: 35/25
LIBERTY (Beginner)
10 ROUNDS FOR TIME
100m Run
7 Hanging Knee Raises
7 Goblet Squats (light)
(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 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Scaps (each)
2:00 V-Stretch
(No Measure)
V-Stretch
Optional Accessory (No Measure)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)
Alternative Landmine Setup
Landmine Press
Landmine Twist
Landmine RDL
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 )
[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.