CrossFit One World – CrossFit
Strength
Deadlift (4-3-3-2-2)
E2MOM x 5
Dead Stop Deadlifts
Deadlift 1×4 at 65% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×2 at 75% 1RM
Deadlift 1×2 at 75% 1RM
Dead stop reps- reset on every rep, on all sets. The focus is on maintaining a strong set-up position and using the legs through that initial push phase and not using a bounce or any momentum.
Metcon
Metcon (Time)
For time:
800 Meter Run (Buy In)
— then —
2 rounds of:
35 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
35 Toes-to-bars
Time cap: 18 mins
This workout will be heavy on your midline especially with the pairing of the dumbbell step overs and toes-to-bars. Break up your sets so you can maintain steady movement through the workout.