Announcements
+ October Events & Activities +
– No Yoga for the month of October
11th: All Saturday classes will be held at their regular times.
11th: Breast Cancer Awareness Workout @ 9am
18th: One World Total Competition @ 8am
18th: No Class on Saturday due One World Total Comp
25th: One World Halloween Party (Potluck) @ 7pm
CrossFit One World – CrossFit
New Training Cycle (No Measure)
Hi everyone!
We will be starting a new training cycle this week.
Our priority lifts this cycle will be:
Back Squat
Split Jerk
Hang Snatch
When it comes to the olympic lifts, the goal will be about bar speed over load. The intent is to get stronger, but we want to make sure there are no missed reps.
For conditioning:
the focus will be on higher turnover movements, moving low reps but moving with speed. We will also be playing around with more kettlebells this cycle.
Our testing block in week 3 will focus on:
“Nancy”, “Open 15.5”, “Open 21.1”
Warm-Up (No Measure)
500m Row
Couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 Goblet Squats
25 Banded good mornings
:30s Hollow Hold
Strength (5 Rounds for weight)
Every 3min x 5
8 Back Squats
5 Box Jumps
build to 8RM
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12min
50 Double unders or 65 Singles
10 SA KB Snatches L 53/35lbs
20 Air Squats
10 SA KB Snatches R
Accessories (No Measure)
3 sets:
10 DB Floor Press
25 Band pull aparts