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
5×5
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:
4 Dumbbell Strict Press — pick load
10 Deficit Push-ups
20 Tricep Cable Press Downs — pick load
Rest 2 minutes
“Jack” (AMRAP – Reps)
15-minute AMRAP:
10 Push Press
10 Kettlebell Swings
10 Wall Ball