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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:
5 Turkish get up(L) (R) light kb
20–30-second dead hang on bar
Bench Press Warm-Up — 3 Rounds
3 rounds:
10 Banded Pull-Aparts
10 Scapular Push-Ups
8–10 Push-Ups
10 Banded Face Pulls
10 Empty-Bar Bench Press
Bench Press 1-1-1-1-1 (Checkmark)
Bench Press: 1×5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Build to a 1 Rep max (1RM)
Every 2
SUPERSET(Accessories) (Checkmark)
3 rounds for quality of:
8 Dumbbell Strict Press — pick load
12 Deficit Push-ups
20 Tricep Cable Press Downs — pick load
Rest as needed
Functional pump – press and pull (Time)
AMReps – 20 min
As many reps as possible in 20 minutes:
1 Kettlebell Gorilla Row — 53/35 lbs or pick weight
1 Push-up
2 Kettlebell Gorilla Rows — 53/35 lbs or pick weight
2 Push-ups
3 Kettlebell Gorilla Rows — 53/35 lbs or pick weight
3 Push-ups
Continue adding 1 rep each round for 20 minutes.
Every 5 minutes: 20-calorie row, then continue where you left off.