About CrossFit One Life

Welcome to CrossFit One Life! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

WOD

  • Monday, June 18 to Friday, June 22

  •  


    Monday, June 18


    Warmup:
    2 Minute Row
    +
    3 Rounds
    10 Double Unders
    8 PVC Cuban Presses
    6 Ring Rows/Pullup/C2B
    +
    3 Sets
    Build to WOD Weight
    6 Hang Power Cleans
    6 Push Presses


     


    WOD/QuickFit 45:
    Every 5:00 x 5 Sets:
    50 Double Unders
    10/8 C2B Pull-ups
    10 Hang Power Cleans (135/85)
    10 Push Presses (135/85)
    *Scale C2B to Alternating Dumbell Curls (5 Each Arm).


     


    Finisher:
    Superset
    3 Sets:
    1a) DB Reverse + Forward Lunges x 5 ea. (1 + 1 = 1). Rest 30s.
    1b) Kneeling Torso Row x 10-12 ea. Rest 30s.
    1c) Side Plank 30s ea. Rest 30s.


     


    Tuesday, June 19


    Warmup:
    2 Minutes Burpees
    +
    2 Sets
    5 Supinated Ring Rows
    1 Wall Climb
    5 Lemon Squeezes
    5 Goblet Squats
    100' Farmer's Carry


    Part 1:
    16 Minutes
    Floor Press: Work up a 1RM. Rest :90s-2:00
    *12-15 Banded Face Pulls after each set.


    Part 2:
    EMOM 20:
    Minute 1: 15/12 Supinated Ring Rows
    Minute 2: 4/3 Wall Climbs
    Minute 3: 15 Lemon Squeezes
    Minute 4: 15 Goblet Squats (53/35)
    Minute 5: 40s Farmer Carry


     


    Wednesday, June 20


    Warmup:
    3 Sets
    200m Row
    10 Bird Dogs
    10 Dead Bugs

    WOD:
    Teams of 3:
    30:00
    Max Meters on the Rower
    *Split work however you'd like with the goal getting as much Rowing done as possible.
    **:30s Plank after each row.


     


    Thursday, June 21


    Warmup:
    400m Run
    +
    2 Sets w/Empty Bar or Light Weight
    5 Romanian Deadlifts
    5 Bent Over Rows
    5 Front Squats
    5 Strict Presses
    5 Back Squats
    5 Strict Presses
    +
    Review Snatch & Movements (No loaded warmup)

    WOD:
    1) Power Snatch: 8 x 2 @70% for all sets. Rest 90s.
    2) Speed Back Squat: 5 x 5 @60% for all sets. Rest 90s.
    3) RDLs: 4 x 8, adding weight each set. Rest 90s.
    4) Reverse DB Lunges: 3 x 8 ea. Rest 60s.
    *No extra rest between exercises. Increase weight across sets for the Snatch if new to the movement.


     


    Friday, June 22


    Warmup:
    1 Minute Jump Rope
    +
    2 Sets 5 Reps of Each Movement

    WOD/QuickFit 45:
    7 Rounds For Time:
    7 Pushups
    7 Box Jumps (24/20)
    7 Wall Balls (20/14)
    7 T2B
    7 KB Swings (53/35)
    7 Burpees

    Finisher:
    3 Sets
    :30s Situps
    :15s Front Plank
    :15s Side Plank
    :15s Front Plank
    :15s Side Plank