CrossFit One World – CrossFit
Metcon (AMRAP – Reps)
With a Running Clock in 26 minutes
From 0:00-5:00, perform:
50 Burpee Star Jumps
Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee
Then from 10:01-18:00, perform:
21-15-9
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)
15-12-9
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups
12-9-6
Dumbbell Shoulder-to-Overheads (50/35 lb)
V-Ups
Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)
With a running clock, perform the prescribed work in the order written. This workout has four sections to symbolize Self-Affirmation, Dignity, Equality, and Increased Visibility respectively. From 0:00-5:00, perform the 50 Burpee Star Jumps. Then from 5:01-10:00, athlete must perform as many rounds and repetitions as possible (AMRAP) of 3 Dumbbell Thrusters, 2 Overhead Lunges, and 1 Prison Burpee.
Then from 10:01-18:00, athlete must complete 21 Alternating Dumbbell Snatches and 21 Dumbbell Deadlifts before moving on to 15 reps of each movement, down to 9 reps. Continue with the same pattern for Dumbbell Hang Snatches and Sit-Ups but with the rep scheme of 15-12-9. Same goes for Dumbbell Shoulder-to-Overheads and Hands to Toes V-Ups for 12-9-6.
Finally from 18:01-26:00, perform the prescribed work in the order written as fast as possible.
Score is the total number of repetitions completed before the 26-minute clock stops.
Movement Standards
Burpee Star Jump: Perform a standard Burpee but instead of clapping hands above the head, jump with both arms and legs extended in opposite directions to complete the repetition.
Prison Burpee: This is a complex variation of a standard Burpee. Athlete goes down for a Push-Up, then from the extended position, move the right knee towards the left elbow. Complete another Push-Up and move the left knee towards the right elbow. Then, perform another Push-Up and move the right knee towards outside the right elbow. Complete another Push-Up and move the left knee towards the left elbow. Do another Push-Up and from the extended position, raise the right arm towards the sky perpendicular to the floor. Finally to finish one repetition, perform another Push-Up, and extend the left arm towards the sky perpendicular to the floor. Watch: Prison Burpee Movement Demo
Hands to Toes V-Up: This is a variation of the standard V-Up. Instead of starting from a Hollow Hold position, lift the legs perpendicular to the ground and reach
