CrossFit One World – CrossFit
Total Body + Metcon
New Cycle
Hi everyone!
We will be starting a new training cycle this month.
Our main three lift focuses will be:
Front Squat, Push Press & Snatch Grip RDL.
Our three lifting days will continue to be M/W/F
Front squats will be our heavy lift of the month. We will be working up to a 1RM in 3 weeks.
Wed: Push Press + Chin-ups will be our upper body day
Fri: Snatch Grip RDL will be to help build glute/hamstring and positional strength.
T/Thu: Skill work will be focused on more advanced gymnastics and increasing aerobic capacity with various EMOM’s and Intervals
M/W/F Conditioning will be faster pace and more intensity.
Warm-up (No Measure)
3 sets:
15 Cal Bike or 20 Cal Row
2 Wall Walks + :20s HS Hold
10 Banded good mornings
Strength (5 Rounds for weight)
Every 3min x 5
5 Front Squats with 2s pause
5 Seated box jumps
build to 5RM
Conditioning (4 Rounds for time)
4RFT (12min Cap)
400m Run
2 Rope Climbs
15 Push-ups
RX + : Legless
Accessories (No Measure)
3 sets:
8ea DB Step-Up
20 Banded glute bridges
rest 60s