CrossFit One World – Hype Hitters

Lower Push Day Warm Up (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3 rounds — Front Squat Warm-Up

30 seconds easy bike

10 alternating reverse lunges

10 glute bridges

8 air squats with a 2-second pause at the bottom

6 empty-bar front squats, elbows high

Then build up to your working weight with 2–3 progressively heavier sets.

Front Squat (Weightlifting Variable Reps & Sets)

5 sets

5 Front Squat @ RPE 8/10

Every 3 min

Athletes Notes

Front Squat

Dumbbell Walking Lunges (3 Rounds for reps)

20-20-20

Use the heaviest weight you can for each set.

Rest 1 minute between sets.

Athlete instructions: RPE 6/10.
Floating Romanian Deadlift

3 × 4 reps

rest 1 min

“Listen! YOU SMELL SOMETHING….. (3 Rounds for time ↓ shorter is better)

3 rounds for time:

400 m run

10 dumbbell snatches

10 hanging knee raises

Intended workout RPE: 8.5 — 85%, high intensity