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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – Hype Hitters
Warm up (Checkmark)
Crossover Symmetry Activation Plus OR Banded 7s
Perform 7 reps of each movement.
2–3 sets:
20 banded tricep press-downs
20–30-second dead hang on bar
5 tempo push-ups (2-second pause at the ground)
Bench Press 2-2-2-2-2 (Checkmark)
Bench Press: 2×5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Build to a 2-Rep max (2RM)
Every 3 min
SUPERSET(Accessories) 3EMOM (Checkmark)
3 rounds for quality of:
8 Seated Dumbbell Shoulder Press — pick load
10 Strict Pull-ups/banded
Athlete Instructions:
Seated Dumbbell Shoulder Press — RPE 7/10
SHORT RIBS (3 Rounds for time ↓ shorter is better)
3 Rounds — 15 min
200 ft Kettlebell Overhead Carry — pick load
15/12 Ski Erg Calories/ Row
200 ft Kettlebell Front Rack Carry — pick load
15/12 Ski Erg Calories /Row
200 ft Kettlebell Farmers Carry — pick load
15/12 Ski Erg Calories /Row