CrossFit One World – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row (gradually increasing pace)
2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
8 Scapular Push Ups
5 Broad Jumps (reset between reps)
1-2 ROUNDS WITH AN EMPTY BARBELL
8 Deadlifts
8 Hang Muscle Cleans
8 Strict Press or Push Press
8 Hang Power Cleans
8 Push Jerks or Push Press
Strength/Accessory
Power Clean and Jerk
EVERY 1:00 (8 SETS)
2 Power Clean and Jerks
*1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy
(Scored is Heaviest Set)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (185/125)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (155/105)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 70/47.5
LIBERTY (Beginner)
FOR TIME
30-20-10-20-30 Calorie Row
7 Dumbbell Power Cleans After Every Row (light)
(Women’s Cals: 24-16-8-16-24)
(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 Couch Stretch (each)
1:00 Pigeon Pose (each)
2:00 Front Rack Fixer
(No Measure)
Couch Stretch
Pigeon Stretch
Front Rack Fixer
Optional Accessory (No Measure)
2-3 SETS
10 Strict Toes to Bar or 10 Strict Hanging Knee Raise
:20 L-Sit Hold, L-Hang Hold, or Tuck Hold
-Rest 1:30 b/t Sets-
(No Measure)
L-Sit Hold
L-Hang Hold
Tuck Hold
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 Hinge 1 min]( video )
[Pigeon 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.