CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Easy Bike or Row
Then Into…
1 ROUND
10 Air Squats
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Alternating Samson Lunges
10 World’s Greatest Stretch (5/5)
Then Into…
2 ROUNDS w/ EMPTY BARBELL
5 Down and Up (Dip Drive)
3 Muscle Cleans
3 Strict Press
3 Push Press
Strength/Accessory
Muscle Clean + Strict Press
10-8-6-4-2
Muscle Clean + Strict Press (unbroken)
*Start Light and build each set. 10 Muscle Cleans + 10 Strict Press, 8+8, etc…
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
“HEAVY GRACE”
FOR TIME
30 Power Clean and Jerks (185/125)
(Scored by Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
FOR TIME
30 Power Clean and Jerks (155/105)
(Scored by Time)
KG: 70/47.5
LIBERTY (Beginner)
FOR TIME
30 Power Clean and Push Press (Moderate)
(Scored by Time)
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
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help your muscles recover after the workout.
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.
[Active Hinge 1 min]( video )
[Pigeon 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.