CrossFit One World – CrossFit
Skill
Warm-up (No Measure)
EMOM x 10
5 Push ups &
20 second handstand hold OR 10 handstand shoulder taps, OR 20 shoulder taps from Pike P-Up position
Complete the 5 push-ups & h/stand hold in the minute, rest remainder of min.
Strength
Tempo Thruster + Split Jerk (6xE2MOM 2 sets of(2+1) @70%)
2 Tempo Thrusters (3 seconds down, fast up)
1 Split Jerk
(Complete two sets of above every round)
Metcon
Fast and Heavy (Time)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
To learn more about Fast and Heavy click here