CrossFit One World – CrossFit New Training Cycle We will be starting a new training cycle this week Strength lifts will be: Box Squat Strict Press Sumo Deadlift The goal is to beat your box squat from the last time we did these. This will be the first time we do Strict press and sumo…

CrossFit One World – CrossFit Partner WOD 250802 (AMRAP – Rounds and Reps) 28 Min Partner AMRAP 60 deadlifts (95/135) 50 box jump overs (20″/24″) 40 hang cleans (95/135) 30 push press (95/135) 20 front squats (95/135) 10 handstand push ups You go, I go – split up reps however you’d like. RX+ 115/155

CrossFit One World – Water Polo Strength & Conditioning Warm-up 800 m Run Shoulder Press (4 Mins EMOM 6 Shoulder Press/Strict Press) Push Press (4 Min EMOM 6 Reps Push Press) Push Jerk (4 Min EMOM 6 Rep Push Jerk) Clean (4 Min EMOM 4 Rep Clean/Squat Clean) Hang Power Clean (4 Min EMOM 6…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row Couch stretch x 1min/ea + 3 sets: 10ea Lateral band walks 10 Barbell good mornings 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 1 Deficit DL (stand on 25lb Plate) 10 lunge jumps build to heavy single…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Banded hamstring stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side shuffle 10 Skater Jumps Skill Work (No Measure) EMOM x 9 Min 1 – 5 Wall Walks Min 2 – 15 Tuck-Ups Min 3 – 3 Rope…

CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 3 sets: 50ft Lateral Bear Crawl 20 Band pull aparts 5ea MB Rotation Slam Strength (5 Rounds for weight) Every 3min x 5 1 Pause Bench Press (2s pause) 12 DB Bent Over Rows – 2 DB’s Build to heavy single Conditioning (AMRAP –…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Bike or Row Couch stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Pogo Hops Skill Work (No Measure) EMOM x 9 Min 1 – :20-30s Chin Over Bar Hold Min 2 – :30s Bottom Ring Dip Hold Min…

CrossFit One World – CrossFit Max Effort Lower Warm-up (No Measure) 3 sets: 15 Cal Bike or 20 Cal Row 10 Lateral Box Crossover Step-up 24/20″ 10ea Bird-dogs () () Strength (5 Rounds for weight) Every 3min x 5 1 Pause Front squat (2s pause) 5 Broad Jumps Build to heavy single Conditioning (AMRAP –…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep Overhead Squat Build up to 75% 1 Rm) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 200m Med-ball Run 10 Med-Ball Reverse Lunges 20 Med- Ball Sit Ups Rx WB 20/14 Rx + WB 30/20 or 200 M Run W/Vest 10 Reverse…

CrossFit One World – CrossFit Partner WOD 250726 (AMRAP – Rounds and Reps) For time: 10 synchro toes-to-bar buy in to every round. #1: 100 wallballs → 100 sit ups → 100 alt pistols + mandatory 3 minute rest #2: 100 thrusters (65/95) → 100 burpees → 100 front rack lunges (65/95) + mandatory 3…