CrossFit One World – CrossFit
Skill Work
Pull Up Progression
2:00 Minutes to Establish Max Strict Pull Ups
*You can drop off. Not max unbroken set
** We are building to get your first pull up if you don’t have one yet
Scale Progression:
Max time hang in hollow position
Jumping hold at top
We will retest movement at end of 6-week cycle
Power Clean Cycling
Metcon (Weight)
E2MOM x 5
Row + Power Clean
150/100 Meter Row
5 Unbroken Power Cleans
50-60% 1RM Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 X 5 Rounds:
4 Devil’s Press 50 / 35 lb’s
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
At the start of the workout you’ll have 3 minutes to complete as many rounds and reps as possible of devil’s presses, toes to bar, and double unders. After the 3 minute window is complete, rest 1 minute. At the 4 minute mark, begin where you left off during the first 3 minute window (if you finished 2 rounds and got 4 devil’s press you’ll start the next AMRAP on toes to bar). SCORE: Enter total rounds+reps of all 5 AMRAPS.