CrossFit One World – CrossFit
New Training Cycle
this cycle is brand new!
The strength goal for this cycle will be focused on 4 lifts:
Pause Front Squat
Strict Press
Hang Clean
Squat Clean
Conditioning this cycle will continue to balance between longer 10-15min AMRAP’s and then some shorter 7-12min pieces.
Gymnastics:
Higher skill combinations
Refine HS Mechanics
Core Progressions
Dynamic Effort Upper
Warm-Up (No Measure)
400m Row
Pec stretch x 30s/ea
banded lat stretch x 30s/ea
+
3 sets:
Knee Push-ups x 20 reps
Band pull-apart x 25 reps
Med Ball Slam x 10 reps
Power Snatches + Hang Power Snatch (6 Rounds for weight)
Every 2min x 6
2 Power Snatches + 1 Hang Power Snatch
stay snappy!
Conditioning (5 Rounds for time ↓ shorter is better)
Every 3min x 5
200m Run
12 TTB
10 Burpees
Accessories (No Measure)
3 sets:
15 DB Floor Press
10 Ring Rows