CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Machine (Easy)
Then into…
2 ROUNDS
10 Scap Push-Ups
10 Alternating Samson Lunges
20 Line Hops
10 Glute Bridges
10 Light Russian Kettlebell Swings
6 Box Step-Ups
Then into…
3 ROUNDS
5 Empty-Bar Muscle Clean + Strict Press
4 Kettlebell Swings (light)
4 Box Jumps + Step Down (low)
Strength/Accessory
Hang Power Clean + Push Jerk
EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)
Workout
Jack (AMRAP – Rounds & Reps)
Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
F: 75-lb barbell, 1-pood kettlebell, 20-inch box
M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
FREEDOM (RX)
“JACK”
20:00 AMRAP
10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
KG: 52.5/35 Bar, 24/16 KB
INDEPENDENCE (Intermediate)
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
KG: 42.5/30 Bar, 24/16 KB
LIBERTY (Beginner)
20:00 AMRAP
10 Dumbbell Push Press (light)
10 Russian Kettlebell Swings (light)
10 Plate Hops
(Score is Rounds + Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)
1:00 Calf Barbell Smash (each)
(No Measure)
Banded Bicep Stretch
Forearm Smash
Calf Barbell Smash
Optional Accessory (No Measure)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest as Needed b/t Sets-
(No Measure)
KB Side Bends
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Active Deep Squat 1 min]( video )
[90 To 90 1 min]( video )
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.