CrossFit One World – CrossFit

Strength

Deadlift (4-3-3-2-2)

E2MOM x 5

Dead Stop Deadlifts

Deadlift 1×4 at 65% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×2 at 75% 1RM

Deadlift 1×2 at 75% 1RM

Dead stop reps- reset on every rep, on all sets. The focus is on maintaining a strong set-up position and using the legs through that initial push phase and not using a bounce or any momentum.

Metcon

Metcon (Time)

For time:

800 Meter Run (Buy In)

— then —

2 rounds of:

35 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

35 Toes-to-bars

Time cap: 18 mins

This workout will be heavy on your midline especially with the pairing of the dumbbell step overs and toes-to-bars. Break up your sets so you can maintain steady movement through the workout.