CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2 min Cardio of choice
Then into…
1-2 ROUNDS
5 Push-ups
5 Air Squats (Goblet Squats in Round 2)
5 Kettlebell Swings (Kettlebell High Pull in Round 2)
5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2)
5 Step-Ups (Box Jumps in Round 2)
Workout
MISSION 22 (2 Rounds for time ↓ shorter is better)
FREEDOM (RX)
“MISSION 22”
TEAMS OF 2…
FOR TIME
22 Push Ups, each
22 Air Squats, each
22 Kettlebell Swings, each
22 Pull Ups, each
22 Deadlifts, each
22 Push Presses, each
22 Box Jumps, each
22 Burpees, each
22 Goblet Squats, each
22 Lunges, each
22 Toes to Bar, each
22 Hang Power Cleans, each
22 Thrusters, each
22 Box Jump Overs, each
22 Hand Release Push Ups, each
22 Kettlebell High Pulls, each
22 Reverse Lunges, each
22 Chest to Bar Pull Ups, each
22 Front Squats, each
22 Power Snatches, each
22 Burpee Box Jump Overs, each
22 Push Ups, each
Barbell: 95/65#, Kettlebell: 53/35#, Box 24/20″
(KG: 42.5/30 barbell, 24/16 kettlebell)
*Each partner completes 22 reps of each movement, but may break into sets back and forth as desired.
This workout consists of 22 movements to honor the 22 Veterans we lose each day to suicide, and to stand with those still here, still fighting. It’s a challenge, a tribute, and a call to action. To learn more, please visit: mayhemfaith.com/mission22
INDEPENDENCE (Intermediate)
TEAMS OF 2…
FOR TIME
22 Push Ups, each
22 Air Squats, each
22 Kettlebell Swings, each
22 Pull Ups, each
22 Deadlifts, each
22 Push Presses, each
22 Box Jumps, each
22 Burpees, each
22 Goblet Squats, each
22 Lunges, each
22 Toes to Bar, each
22 Hang Power Cleans, each
22 Thrusters, each
22 Box Jump Overs, each
22 Hand Release Push Ups, each
22 Kettlebell High Pulls, each
22 Reverse Lunges, each
22 Chest to Bar Pull Ups, each
22 Front Squats, each
22 Power Snatches, each
22 Burpee Box Jump Overs, each
22 Push Ups, each
Barbell: 75/55#, Kettlebell: 35/26#, Box 20/16″
(KG: 35/25 barbell, 16/12 kettlebell)
*Each partner completes 22 reps of each movement, but may break into sets back and forth as desired.
LIBERTY (Beginner)
TEAMS OF 2…
FOR TIME
22 Knee Push Ups, each
22 Air Squats, each
22 Russian Kettlebell Swings (light), each
22 Ring Rows, each
22 Dumbbell Deadlifts (light), each
22 Dumbbell Push Presses (light), each
22 Box Jumps (low), each
22 Up Downs, each
22 Goblet Squats (light), each
22 Lunges, each
22 Hanging Knee Raises, each
22 Dumbbell Hang Power Cleans (light), each
22 Dumbbell Thrusters (light), each
22 Box Step Overs (low), each
22 Hand Release Knee Push Ups, each
22 Kettlebell High Pulls (light), each
22 Reverse Lunges, each
22 Jumping Pull Ups, each
22 Dumbbell Front Squats (light), each
22 Dumbbell Alt. Snatch (light), each
22 Up Down Box Step Overs, each
22 Knee Push Ups, each
*Each partner completes 22 reps of each movement, but may break into sets back and forth as desired.
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
Optional Accessory (No Measure)
3 SETS
10 Hanging Leg Raises
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)
Strict Hanging Leg Raise
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.
[Roll Over To V Sit 1 min]( video )
[PNF Shoulder Internal Rotation 1 min/side]( 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.