CrossFit One World
Try for Free
Start Now

CrossFit – Thu, Dec 18

Announcements

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

CrossFit One World – CrossFit

Dynamic Effort Lower

Warm-Up (No Measure)

500m Row

banded hamstring stretch x 30s/ea

Banded lat stretch x 30s/ea

+

3 sets:

20 alternating reverse lunges

10 Sumo good mornings

3 Squat Jumps

Power (No Measure)

Every :45s x 5

5 DB Squat Jumps 25/20lbs

max height each jump

Strength (5 Rounds for weight)

Every 2min x 5

2 Hang Power Snatch + 1 Squat Snatch

add load per set but stay fast

Conditioning (5 Rounds for time)

For Time (12min Cap)

10-15-25-15-10

American KBS 53/35lbs

100m Run between sets

Accessories (No Measure)

4 sets:

50 seated band hamstring curls

15 Sit-Ups

Search

Popular Posts

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…

  • CrossFit – Mon, Aug 10

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…

Categories

Archives

Tags