Warm-up:
5 Minute EMOM
5-10 Hand Stand Push Ups
*if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives
*Max 12 reps each minute
Weightlifting:
Back Squat (3 x 5)
E2MOM
Back Squat 3 x 5 @ 75%
Dips 3 x 5-7 dips
*dips are added skill work to this portion. The main focus should be your back squat.
WOD: 5 Rounds for Time
50 Double Unders
10 Clusters 75/115
10 Pull Ups or 5 Bar Muscle Ups
RX+
95/135
10 Bar Muscle Ups
CrossFit One World – Hype Hitters Warm up (Checkmark) WARM-UP Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3 sets: 20 Banded Strict Press 20 Banded Curls 30-second Plank Shoulder Taps Unloaded good mornings 8 scap push ups MINI PUMP – UPPER PULL A (5 Rounds for weight) Bent Over…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :45 Easy Row 8 Alternating Samson Lunges 8 Air Squats 8 Scap Push-Ups 6 Hand Release Push-Ups Then into… 2 ROUNDS (With an Empty Bar) :30 Row (build in pace) 5 Front Squats 5 Strict Press 5 Push Press Workout WORKOUT (6 Rounds…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 400m Easy Jog (Route Review) Then Into… 2 ROUNDS 10 Kettlebell Deadlifts 10 Hollow Rocks 10 Banded Pull-Aparts 20m High Knees Then Into… 5 Kettlebell Romanian Deadlifts (slow on the way down) 10 Kettlebell Swings (workout bell) 5 Kip Swings 3 Pull-Ups (your level’s version)…
