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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – Hype Hitters
WARM-UP (Checkmark)
WARM-UP
Hip Halo Activation
10 Side Steps R/L
10 Forward/Backward Walks R/L
10 Glute Bridges
10 Single-Leg Glute Bridges R/L
Back Squat Warm-Up — 3 Rounds
10 Air Squats
8 Alternating Reverse Lunges
10 Banded Good Mornings
8 Goblet Squats
20-sec Squat Hold
Back Squats every 2 min (5 Rounds for time ↓ shorter is better)
Back squats 1-1-1-1-1
Use the heaviest weight possible for each set.
Rest as needed between sets.
Athlete Instructions
Build to a 1 rep max (1RM)
heavier than last week
Floating Romanian Deadlift
3×8 reps
RPE 7/10
Use the heaviest weight you can for each set
Rest 1 min between sets
Plates do NOT touch the ground during the set
Dumbbell Bulgarian Split Squat
3×8 reps/side
RPE 8/10
Use the heaviest weight you can for each set
Rest 1 min between sets
go heavier than lat week
MIRACLES HAPPEN EVERY DAY” (3 Rounds for time ↓ shorter is better)
3 Rounds — Each Round for Time:
400 m Run
100 ft Dumbbell Walking Lunge — pick load
4 Rope Climbs
200 m
50 ft Dumbbell Walking Lunge — pick load
2 Rope Climbs