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, July 16 to Saturday, July 21


  • Monday, July 16


    Warmup:
    :30s On & :30s Off
    Pushup to Down Dog
    Jumping Jacks
    Pushup Shoulder Taps
    Side Plank
    Sumo Inch Worms


     


    Part 1:
    20 Minutes to build to a 1RM Deadlift
    -Take 8-10 sets.
    -Rest 2 to 3 minutes between sets.


     


    Workout Prep:
    1-2 Sets
    2 HSPU/1 Wall Climb/2 Single Arm Strict Presses
    3 Deadlifts
    10 DU or 4 Lateral Hops Over Bar


     


    WOD/QuickFit 45:
    “Detention”
    AMRAP 12:
    6 Strict Handstand Push-ups
    9 Deadlifts (225/155)
    30 Double Unders
    *Scale HSPU reps or do 2 Wall Climbs or 6 Single Arm Strict Presses. No Kipping.
    **Scale Double Unders to 10 Lateral Hops Over the Bar.


     


    Tuesday, July 17


    Warmup:
    400m Run
    +
    2 Sets
    10 Reverse Lunges
    10 PVC Good Mornings
    100' Single Arm Farmer's Carry


     


    Workout Prep:
    3 Sets
    7 Front Squats
    7 KB Swings
    *Build to workout weights.


     


    WOD:
    “Jack Squat”
    21-15-9:
    Front Squat (135/85)
    Kettlebell Swings (70/53)
    *400m Run after each set of KB Swings.


     


    Finisher:
    3 Sets - Superset
    5 Barbell Rollouts
    10 DB Alternating Bicep Curls
    10 Hip Raises


     


    Wednesday, July 18


    Warmup:
    200m Run
    10/8 Calorie Bike
    200m Row
    +
    2 Sets
    :20s Samson
    :20s Pigeon
    :20s Childs Pose


     



    WOD/QuickFit 45:
    "Glenn Harvey"
    1 Mile Run
    90/60 Calorie Bike
    2,000/1,600m Row


     


    Thursday, July 19


    Warmup:
    2 Minute Row
    +
    2 Rounds
    10 Single Arm High Pulls
    :20s Barbell OH Hold
    :20s Supinated Bar Hang


     


    Part 1:
    18 Minutes to build a 1RM Push Press
    -Take 6-8 Sets.
    -Rest 2 minutes between sets.
    -10 Supinated Banded Pull Aparts after each set.


     


    Workout Prep:
    2-3 Sets
    5 T2B
    5 Clean & Jerks


     


    Part 2:
    "Power Hour"
    50 Clean & Jerks (115/75)
    *5 T2B each minute right from the start of the workout. T2B should be unbroken each round.
    **Use a weight you can complete 10-15 reps with unbroken when fresh.


     


    Friday, July 20


    Warmup:
    :30s On & :30s Off
    Mountain Climbers
    Alternating Lunges
    Pushup Shoulder Taps
    Side Plank
    Bottom Half Burpees


     


    Part 1:
    18 Minutes to build to a heavy 100m OH Carry


     


    Workout Prep:
    2 Sets
    2 Burpees
    6 Alternating DB Snatches
    6 Goblet Lunges


     


    Part 2/QuickFit:
    20 Burpees
    40 Alternating Dumbell Snatches (50/35)
    20 Burpees
    40 Goblet Lunges (50/35)


     


    Saturday, July 21


    Warmup:
    400m Run
    +
    2 Rounds
    10 Lateral Leg Swings
    10 Standing Shoulder Passes
    10 Lateral Step-Ups
    10 Step-Ups


     


    QuickFit 30:
    15 minute AMRAP
    200m Run
    10 DB Step-Ups
    20 Flutterkicks


     


    WOD:
    5 Rounds For Time:
    400m Run
    20 DB Step-Ups (10 Each Leg)
    40 Flutterkicks