Category: WOD

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Any Machine / Cardio Choice Then Into… 3 ROUNDS 10 Glute Bridges 8 Dead Bugs 10 Empty-Bar Good Mornings 8 Empty-Bar Romanian Deadlifts Then Into… 2 ROUNDS 5 Deadlifts 5 Hang Muscle Snatches 5 Hang Power Snatches 5 Abmat Sit Ups Strength/Skill Deadlift 3…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Air Bike Banded 7s Then Into… 2 ROUNDS 20 Single Unders 10 Scap Push Ups 10 Tempo Push Ups (:02 down) Then Into… EVERY 1:00 (3:00) MIN 1 – 20 Double Unders MIN 2 – 5 Burpee to Bar MIN 3 – :20…

CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. 2-3 sets 10 Cossack Squats 10 Bodyweight Calf Raises…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring Pulls 3 Low-Bar Transitions 15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK……

CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 3:00 AMRAP 8 Alternating Low Box Step Ups 8 Alternating Reverse Lunges 8 Banded Good Mornings 8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Strict Press 3 Power Clean + Strict Press TIME PERMITTING (Burgener Style…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS — :45 WORK / :15 TRANSITION MIN 1 → Easy Row MIN 2 → Light DB Single Arm Farmer’s Carry MIN 3 → Light DB Single Arm Front Rack Carry MIN 4 → Single DB Single Arm Overhead Carry *Switch arms every 25ft;…

CrossFit One World – Hype Hitters Game #1 (Weight) Game#2 (Time)

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 200m Easy Run 25ft High Knees 25ft Butt Kicks 10 Walking Hip Openers (5/side) 10 Walking Lunges 5 Push-Up to Down Dog (pedal calves in down dog) 5 Strict Pull-Ups or Ring Rows Then Into… Rope Climb Skill 2 Rope Climbs (or appropriate…

CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (switch every :30 w/ a partner) Then Into… 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats 10 Alt. Arm Crosses Then Into… 2 ROUNDS (w/ a partner, alternate stations) :30 Row…

CrossFit One World – Hype Hitters Upper Pull Day Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. 2-3 sets 20 Banded Curls :20-30 Supinated Bar Hang 5 Tempo Ring Rows (3 second negative) Athletes Notes Crossover Symmetry Activation Plus Banded 7s Banded Bicep…