CrossFit One World – Hype Hitters

Warm up (Checkmark)

WARM-UP

Crossover Symmetry Activation Plus OR Banded 7s

Perform 7 reps of each movement.

2–3 sets:

20 Banded Strict Press

20 Banded Curls

30-second Plank Shoulder Taps

Unloaded good mornings

8 scap push ups

MINI PUMP – UPPER PULL A (5 Rounds for weight)

Bent Over Barbell Row

6×5

Use the heaviest weight you can for each set.

Rest 1 minute between sets.

Athlete Instructions

RPE: 8.5/10

Goal: Go heavier than two weeks ago.

Upper pump B (Checkmark)

3 rounds for time:

6-8 Seated Dumbbell Shoulder Press — choose your weigh with good form

8×10 Strict Pull-ups/ banded w/ good quantity

Rest 1 minute

Shoulder press: RPE 8.5/10

Functional Pump – Press and Pull (AMRAP – Reps)

AMReps – 20 minutes

As many reps as possible in 20 minutes:

1 Kettlebell Gorilla Row

1 Push-up

2 Kettlebell Gorilla Rows

2 Push-ups

3 Kettlebell Gorilla Rows

3 Push-ups

Kettlebell weight: 53/35 lbs or choose your weight.

Continue adding 1 rep to each movement every round for 20 minutes.

Every 5 minutes: Complete a 20-calorie row , then continue where you left off.