CrossFit One World – CrossFit
Warm-up
Warm Up (No Measure)
2:00 Easy Jog (Run Route Review)
Then Into…
2 ROUNDS
20m High Knees
20m Butt Kicks
20m Tip Toe Walk
10 Alternating Samson Lunges
10 Scap Push Ups
Then Into…
2 ROUNDS
100m Build Run (build in speed)
20 Single Unders
10 Double Unders
:20 Handstand Hold or Box Pike Hold
1 Wall Walk (or your level’s variation)
Strength/Skill
STRENGTH/SKILL (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk
Workout
WORKOUT (Time)
FREEDOM (RX)
5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks
(Scored by Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
40 Double Unders
4 Wall Walks
(Scored by Time)
LIBERTY (Beginner)
5 ROUNDS FOR TIME
400m Run
50 Single Unders
5 Inchworms
(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 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Optional Accessory (No Measure)
3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-Rest 1:00 b/t Sets-
(No Measure)
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 )
[Alternating Calf Activation 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.