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, February 12 to Saturday, February 17


  • Monday, February 12


    Warmup:
    250m Row
    +
    Bulletproof Back Workout 22
    150' Single Arm OH Carry (Each Arm)
    *5 1-Arm Thrusters Every 25'
    +
    2-3 Sets of 3 Front Squats


     


    Front Squat Wave:
    3-2-1-3-2-1.
    Rest 2-3:00 Minutes between sets.


     


    Part 2:
    5 Minutes to Build up Squat Clean Thruster


     


    “Downtime”
    10 Minute AMRAP
    5 Squat Clean Thrusters (135/85)
    10 Burpee Pull-ups


     


    **Training Intent**
    For the strength, the front squat wave should start at roughly 50% of 1 rep max, adding weight each set. The 2nd Wave should be heavier than the first. For the conditioning, warm up squat clean thrusters prior to workout so they can be heavy, but fast singles.


     


    Tuesday, February 13


    Warmup:
    2 Rounds - :30s On & :30s Off
    Row
    Bike
    Jump Rope


     


    Part 1:
    Superset
    3 Rounds of:
    1) 6 Dumbbell Split Squats (Each Leg). Rest 30 seconds
    2) 8-12 Zottman Curls. Rest 30 seconds


     


    Part 2:
    2 Sets of 5 KBS & SDHP


     


    5 Rounds of 40 seconds work/20 seconds rest:
    1) Kettlebell Swings (53/35)
    2) Sumo Deadlift High Pulls (53/35)
    3) Assault Bike
    4) Double Unders
    *Score = total reps


     


    Finisher:
    Bulletproof Back Workout 21
    8 Rounds
    :10s Bent Knee Hollow Body
    10 Lemon Squeezes


     


    **Training Intent**
    Strength should move fast, taking no more than ten minutes. The metcon should be a slower, consistent pace.


     


    Wednesday, February 14


    Warmup:


    5 minute AMRAP
    1 Minute Jump Rope
    8 Hand Release Pushups
    10 Air Squats
    +
    2-3 Sets of 5 Bench


     


    Part 1:
    5 Sets
    5 Speed Close Grip Bench Press @ 55% every 60 seconds


     


    Part 2/QuickFit:
    5 Reps of each exercise


     


    “75”
    For time:
    50 Wallballs
    25 Ring Dips
    50 Box Jumps Overs
    25 Wallballs
    50 T2B
    25 Ring Dips
    50 Wallballs


     


    **Training Intent**
    Strength should be performed light & fast @55% of 1 rep max. For the conditioning, pick a moderate pace and stick to it. The work gets harder as you get further into it, so break movements into smaller sets.


     


     


    Thursday, February 15


    In Any Order You'd Like. Rest Until Fully Recovered Between Each.


     


    100/80 Calorie Bike


     


    75 Strict Banded C2B Pullups
    *Minimum of 20 reps per set.


     


    Bulletproof Back Workout 23
    10 Minutes
    :15s Front Plank
    :15s Side Plank
    :15s Front Plank
    :15s Side Plank
    *Try not to drop throughout the entire 10 minutes.


     


     


    Friday, February 16


    Warmup:
    500/400m Row
    20 Air Squats
    5 Sumo Inch Worms
    +
    2-3 Sets of 5 Front Box Squats


     


    Part 1:
    5 Sets of Each
    1) 5 Front Box Squats every 60 seconds
    . . . Rest 2 Minutes. . .
    2) 3 Power Cleans every 90 seconds.
    *Use the same weight as Front Squats.


     


    Part 2/QuickFit:
    “Tugboat”
    2 Rounds for Time
    25 Power Cleans (115/75)
    25 Bar Facing Burpees


     


    **Training Intent**
    The strength should be done at plus 5% from last week, with the front box squats at 55-65% and the Cleans done at the same weight.


     


    Saturday, February 17


    Warmup:
    250m Row
    +
    2 Rounds
    5 Sumo Inch Worms
    10 Alternating Lunges
    +
    250m Row


     


    Boot Camp:
    3 Rounds
    :40s On & :20s Off
    KB Swings
    Alternating Lunges
    Situps
    Row
    Rest


     


    WOD:
    15 Power Snatches (95/65)
    30 Front Rack Lunges (95/65)
    45/35 Calorie Row
    30 Front Rack Lunges
    15 Power Snatches