CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2-3 ROUNDS
:45 Easy Ski/Row
:45 Easy Bike Erg
100m Easy Run
8 Alternating Samson Lunges
10 Air Squats
10 Arm Circles Forward + Backward
Workout
WORKOUT (Distance)
FREEDOM (RX)
“TRI WITH RICH”
ON 45:00 CLOCK…
2k Ski/Row (or 10:00)
10k Bike Erg (or 20:00 Bike Erg or Air Bike)
Max Meters Run in Remaining Time…
(Score is Meters Run)
INDEPENDENCE (Intermediate)
“TRI WITH RICH”
ON 45:00 CLOCK…
1600m Ski/Row (or 10:00)
8k Bike Erg (or 20:00 Bike Erg or Air Bike)
Max Meters Run in Remaining Time…
(Score is Meters Run)
LIBERTY (Beginner)
“TRI WITH RICH”
ON 45:00 CLOCK…
1200m Ski/Row (or 10:00)
6k Bike Erg (or 20:00 Bike Erg or Air Bike)
Max Meters Run in Remaining Time…
(Score is Meters Run)”
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Bottom of the Squat Stretch
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Weighted Hip Thrust @ RPE 8
-Rest 1:30 b/t Sets-
(No Measure)
Spanish Squat
Hip Thrust
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.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[Roll Over To V Sit 1 min]( 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.