Tier 1, 2, and 3
Back Squat
10 reps @ 70% of 1 rep max squat
8 reps @ 75% of 1 rep max squat
6 reps @ 80% of 1 rep max squat
4 reps @ 85% of 1 rep max squat
2 reps @ 90% of 1 rep max squat
and then…
Tier 1
AMRAP – 15 Minutes
15 Russian KB Swings (pick challenge weight)
10 knees to Elbow
5 Front Squats (pick challenge weight)
Tier 2 and 3
AMRAP – 15 Minutes
15 Russian KB Swings (70/53) or (53/35)
10 Toes to Bar
5 Front Squats (135/95) or (95/65)
Have a nice workout!
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 4 DB…
