CrossFit One World – CrossFit

Warm-up

Warm Up (No Measure)

400m Easy Jog (Route Review)

Then Into…

2 ROUNDS

10 Kettlebell Deadlifts

10 Hollow Rocks

10 Banded Pull-Aparts

20m High Knees

Then Into…

5 Kettlebell Romanian Deadlifts (slow on the way down)

10 Kettlebell Swings (workout bell)

5 Kip Swings

3 Pull-Ups (your level’s version)

Strength/Skill

Deadlift

3 SETS

6 Deadlifts

*Start Mod-Heavy and build to Heavy

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
FREEDOM (RX)

“HELEN”

3 ROUNDS FOR TIME

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

(Score is Time)

KG: 24/16

INDEPENDENCE (Intermediate)

“HELEN”

3 ROUNDS FOR TIME

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

(Score is Time)

KG: 24/16

LIBERTY (Beginner)

3 ROUNDS FOR TIME

300m Run

21 Russian Kettlebell Swings (light)

12 Ring Rows

(Score is 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 Calves (each)

1:00 Lacrosse Ball Shoulders (each)

(No Measure)
Couch Stretch

Optional Accessory (No Measure)

3-4 SETS

6-10 Strict Toes to Bar

10 Standing Banded Pallof Press (each side)

-Rest as Needed b/t Sets-

(No Measure)
Strict Toes to Bar

Banded Pallof Press

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 )

[Good Morning 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.