CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Metcon (Time) Teams of Two For Time: 50 Cal Assault 50 Toes to bar 50 Back Squats 95/135 50 Overhead Squat 65/95 50 Back Squat 95/135 50 Toes to Bar 50 Cal Assault Bike You go, I go – split up reps however you like

CrossFit One World – CrossFit 1-time exercise (AMRAP – Reps) Tabata Double unders Front Squat (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (AMRAP – Rounds) 10 min AMRAP 3, 6, 9, 12, etc Thrusters 65/95 30 Double UndersAdd 3 reps to Thrusters each round

CrossFit One World – CrossFit 1-time exercise (Time) 4x250m row rest :30 Clean (Every 90s 5×3 Start @ 65% and increase weight) 1-time exercise (Time) 3 RFT 10 DB Squat Cleans 35/50, 45/70 2 Rope Climbs Then 3 RFT 10 DB FR Lunges 10 DB S2OH

CrossFit One World – CrossFit HSPU Progression (AMRAP – Reps) Spend 10-15 mins working on HSPU progressions EMOM x 7 RX – 10 HSPU Push Press (E90sx5 3 strict + 3 push Start at @ ~60-70%) 1-time exercise (Time) For time: 25 Handstand Push-ups 50 Toes-to-bar 100 Russian Kettlebell Swings 53/35 50 Toes-to-bar 25 Handstand…

CrossFit One World – CrossFit Pull-ups (EMOMx10 Pull Ups 5,4,3,2,1 start without or light weight and add if possible Then 1,2,3,4,5 remove weight) Back Squat (E90s 3×5 @ 65-75%) 1-time exercise (Time) 16 min AMRAP: 8 Plate Overhead Lunges 25/15 8 Burpees 8 Plate Overhead Lunges 25/15 8 Chest-to-bar Pull-upsEach lunge is 1 rep, so…

CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Push Press (10 Min E2MOM 5 Rep Push Press @65% ) LVL 00 Three Items of Less (Time) 5 Round for Time 10 Burpee Box Jump Over 200 m Run 10 Overhead Squat 95/65 20 Double Under

CrossFit One World – CrossFit LVL G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carry Run 45/25 ( Indicator of switching)

CrossFit One World – CrossFit Double-Unders (Tabata double unders ) Front Squat (E90s x5 5 reps @ 65%+) Start first set at 65% and continue increasing weight each set