CrossFit One World – CrossFit Skill Handstand Push-ups (10 Min. Handstand Progression Review) Beginner: Pike Push Up/Box Push Ups/Wall Walks Intermediate: Handstand Hold/Handstands w/slow decent down (strict) Advanced: Kipping on Wall, Free Standing (no wall) Advanced +: No Wall, Handstand Walks, No Wall Kipping Handstands Strength Tempo Thruster + Push Press (2+1, 5 X’s E2MOM…

CrossFit One World – CrossFit Skill Turkish Get Up (10 Min. Teach/Review Turkish Get Ups) KB Optional today Strength Strict Press (Elevator Strict Press EMOM 8 Min. (1+1+1) @ 50%) Lower Body Lockout. No momentum on any kindPress Overhead (1 sec), Lower to chin (slow 3 second decent), Press Overhead (1 sec), Lower to Forehead…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 2x’s TABATA (8 minutes) Alternating Between Hollow Holds Superman Holds (Advanced Sub Hollow Rocks and Superman lift & release) Strength Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM) Don’t drop the bar once ou pick it up.…

CrossFit One World – CrossFit Skill Work Warm-up (No Measure) 10 Min. Pistol Progressions/Practice Strength Overhead Squat (3 Second Pause @Bottom, 4 Reps EMOM X 10 @ 50% of ) Focus on driving up against the bar w/chest up, tight core & active shoulders Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of…

CrossFit One World – CrossFit Metcon (No Measure) Teams of 2 20 Min. EMOM 8 Box Jumps 10 Burpees Min. 1 Partner A completes 8 Box Jumps while Partner B completes 10 Burpees, then switch on minute 2, etc.If all reps are not finished within the minute, both partners take a penalty lap

CrossFit One World – CrossFit Metcon ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall Balls…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 6 Push Press @ 70% 1 RM Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 6 Push Press @ 70% 1 RM Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 50…

CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Power Clean 2 Front Squat @ 72% – 76% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 18 Mins AMRAP On Top of Every 3 mins do 10 Goblet Squats Rx 40/25 (Single DB) Then…. 5 Goddess Maker…

CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Deadlift @ 73%- 75% 1 RM Deadlift Deadlift Metcon (Time) 5 Rounds For Time 25 Lateral Hops Over KB 20 Alt KB Single Leg Deadlift 35/53 15 Sumo Deadlift High Pull 10 American KB Swings