CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Easy Bike or Row
Then Into…
2 ROUNDS
10 Glute Bridges
10 Hollow Rocks
10 Walking Lunges (bodyweight)
Then Into… (every minute for 4:00)
MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups)
MIN 2 → 20ft Walking Lunge with the ball
MIN 3 → 6 Box Step-Overs with the ball (try both holds)
MIN 4 → Set up your stations in workout order
Workout
WORKOUT (Time)
FREEDOM (RX)
3 ROUNDS FOR TIME
30 GHD Sit-Ups
100′ Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
KG: 9/6
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
30 V-Ups (or 20 GHDs)
100′ Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
KG: 9/6
LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
100′ Walking Lunge
30 Box Step-Overs (low box)
(Score is Time)
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)
Gym. Pull Options…
Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
Tomorrow’s workout is “Helen” — use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Pigeon Pose (each)
1:00 Bottom of the Squat Hold
(No Measure)
Cobra Stretch
Pigeon Stretch
Optional Accessory (No Measure)
3-4 SETS
100ft Dumbbell Farmer Carry (Heavy)
-Rest 1:00 b/t Sets-
(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.
[Active Bridge Reach 1 min]( 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.