CrossFit One World – CrossFit
Warm-up
Warm-up (No Measure)
2:00 EASY ROW
Start with an easy row to get everyone moving
Then Into…
2 ROUNDS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass-Throughs
5 Inchworms
Then Into…
1-2 ROUNDS (PVC OR EMPTY BARBELL)
5 Jump and Shrugs
5 High Pulls
5 Muscle Cleans
5 Front Squats
5 Push Jerks
Strength/Accessory
“MACHO MAN” (Weight)
“MACHO MAN”
EVERY 1:00 (15:00)
3 Power Cleans
3 Front Squats
3 Push Jerks
(Scored by Weight)
* Use the same weight across sets. Weight should be moderate/moderate+, around RPE 7-8.
* Each round must be completed within 50 seconds to allow time to reset before the next minute.
* The complex does NOT need to be completed unbroken. Connecting reps is encouraged, but athletes may drop the bar as needed.
Workout
WORKOUT (Time)
FREEDOM (RX)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)
INDEPENDENCE (Intermediate)
“DEATH RACE”
FOR TIME
100/80 Calorie Air Bike
(Score is Time)
LIBERTY (Beginner)
FOR TIME
75/60 Calorie Air Bike
(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)
“HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(No Measure)
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.
[Standing Quad Stretch 1 min/side]( video )
[Forward Lunges 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.