CrossFit One World – CrossFit
Total Body + Metcon
New Cycle
This week we will be starting a new training cycle
Our 3 main focus lifts this cycle will be:
Back Squat
Push Jerks
Power Clean
We will be work up to a 3RM on each lift this cycle
Monday conditioning will be focused on moderate deadlifting under fatigue.
Wednesday we will focus on Upper body local endurance.
Friday will be high turnover single leg movements.
Tuesday and Thursday will continue to be gymnastics development days. Conditioning will be tougher more dense EMOM’s and Intervals
Warm-up (No Measure)
500m Row
couch stretch 1min/side
+
3 sets:
10 Pause Goblet Squats
20 Banded good mornings
10 Pogo Hops
Strength (5 Rounds for weight)
Every 3min x 5
5 Back Squats
3ea SL Box Jumps
build to 5RM
Conditioning (4 Rounds for time)
4RFT (12min Cap)
500m Row
6 DL 185/125
RX +: 225/185
Accessories (No Measure)
3 sets:
8 Seated DB Shoulder press
25 Band pull aparts
rest 60s