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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – CrossFit
NEW PROGRAM + NEW CYCLE 🔥
We’re officially starting our new Mayhem programming cycle!
Expect structured strength, conditioning, skill work, and scaling options for all levels. Stay consistent, follow the program, and trust the process.
Every workout has a purpose. Let’s put in the work and get better together! 💪🏼🔥
Warm-up (No Measure)
1:30 Easy Cardio Choice
Then Into…
2 ROUNDS
10 PVC Pass Throughs
10 Banded Pull Aparts
5 Scap Push Ups
5 Push Ups
Then Into…
1 ROUND
:15 Ring Support Hold
3 Ring Dip Negatives or 5 Box Dips
5 Box Jumps @ Workout Height
Strength/Accessory
Strict Press + Push Press + Push Jerk (Weight)
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(15min Time)
INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
( 15min Time)
LIBERTY (Beginner)
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)
(15min Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)