CrossFit One World – CrossFit Strength Back Squat (10-8-6-4-2) E2MOM 10-8-6-4-2 Back Squat Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day Metcon Metcon (Time) 5 rounds for time of: 20/15 Row Calories 12 Chest-to-bar Pull-ups 6 Strict Handstand Push-ups 20 Minute Time CapModifications:…

CrossFit One World – CrossFit Metcon (Time) Establish a 3 Rep Max Thurster in 15 minutes Then: “Flash Flood” 3 Rounds: 400 Meter Run 21 Thrusters (95/65) Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2 30 Min AMRAP One top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+ 70/50…

CrossFit One World – CrossFit Strength Clean and Jerk (20 minutes to establish a 1 RM clean and jerk) Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Mind Eraser” 7 Hang Power Snatches (95/65) 7 Burpee Wall Ball 200 Meter Run Looking to choose a weight on the barbell that athletes could complete…

CrossFit One World – CrossFit Strength Tree Trunks (Every 90 Seconds for 10 Rounds) Bulgarian Split Squat and Single Leg RDL SupersetsAlternating movements every 90 seconds for 10 rounds: – 10 Split squats L/R – 10 Single leg RDL w/ KB or DB Odd Round: Complete 10 split squats on both L/R Even Round: Complete…

CrossFit One World – CrossFit Strength Overhead Squat (20 minutes to establish a 1 RM overhead squat) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit One World – CrossFit Strength Push Press (5 x 5 E2MOM @ 65%) “GO FISH” (Time) “Go Fish” For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once,…

CrossFit One World – CrossFit Strength Front Squat (20 minutes to establish a 1 RM Front Squat) “CRISS CROSS” (AMRAP – Rounds and Reps) AMRAP in 15 minutes “Criss Cross” 30 Double Unders 15 Power Cleans (115/85) 30 Double Unders 15 Toes to Bar In “Criss Cross”, we are looking for weights and movement variations…

CrossFit One World – CrossFit Metcon (Time) “Shipwreck” 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag Reverse Lunges (50/35) 24 AbMat Sit-ups Scaling: In this 5 round for time workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating…