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, January 22 to Saturday, January 27


  • Monday, January 22


    Warmup:
    5 minute AMRAP
    15 Calorie Row
    15 Air Squats
    5 Sumo Inch Worms
    +
    2 Sets
    3 Power Cleans
    3 Front Squats
    3 Squat Cleans
    3 Hang Squat Cleans
    3 Thrusters


     


    Part 1:
    12 Minutes:
    Work to a heavy squat clean + hang squat clean


     


    Part 2:
    10 Minute AMRAP
    25 Power Cleans (95/65)
    50 Thrusters (95/65)


     


    QuickFit:
    15 minute AMRAP
    25 Calorie Row
    25 Situps
    50 Thrusters


     


    Tuesday, January 23


    Warmup:
    2 Rounds
    :40s On & :20s Off
    Jump Rope
    Bike
    +
    2 Sets
    8 KBS
    8 OH Lunges
    +
    Pistol Progression
    1. To box
    2. Holding a ring, band, or upright
    3. Banded
    4. Full


     


    Part 1:
    For Time:
    100 Double Unders
    50 KBS (53/35)
    20/15 Calorie Bike
    75 Double Unders
    50 Alternating Pistols
    20/15 Calorie Bike
    50 Double Unders
    50 Overhead Lunges (45/25 Plate)
    20/15 Calorie Bike
    *This is a slower paced, aerobic workout. Be aware of your pace. Pick a pace that can be maintained for the intended 20-minute time frame of this workout.


     


    Part 2:
    Bulletproof Back Workout 13
    10 Minutes For Quality
    Bent Knee Hollow Body 3-5 Breaths
    Side Plank 3-5 Breaths (Each)
    Superman Hold 3-5 Breaths


     


    Wednesday, January 24


    Warmup:
    2 Minute Row
    +
    2 Sets
    :20s Supinated Bar Hang
    10 Front & Side Leg Swings
    5 PVC Shoulder Passes (Each Pos.)
    +
    5 T2B


     


    Part 1:
    15 minutes to build to 1RM Close Grip Bench Press


     


    Part 2/QuickFit:
    5 Minutes to Review Rope Climbs
    2 Sets of 8 Power Snatches


     


    “Up The Wall”
    11 Minute AMRAP
    1 Rope Climb (3 Chinup Negatives)
    10 T2B
    15 Power Snatches (75/55)
    *Snatches should be light enough to be done in 1-2 sets each round.


     


    Thursday, January 25


    Warmup:
    3 Sets
    8 Calorie Bike
    8 Lateral Step-Ups (Each Leg)
    8 Situps


     


    Part 1:
    Bulletproof Back Workout 14
    3 Rounds
    Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
    1 Arm Power Row: x 8 each arm
    Barbell Rollout: x 8
    Sumo Stance Good Morning: x 8
    Barbell Overhead Hold: 30 seconds


     


    Part 2:
    In Teams of 3 in 25 Minutes:
    120 Dumbbell Step Ups (24,20)
    120 Sit-Ups
    *Max Bike in Remaining Time. 1 person works at a time, 40 reps each.


     


    Friday, January 26


    Warmup:
    500/400m Row
    20 Air Squats
    2-3 Sets of 5 Sumo Deadlifts


     


    Part 1:
    10 Minute EMOM
    2 Sumo Deadlifts for Speed @80%
    *Fast up, slow down, reset at the bottom on each rep.


     


    Part 2:
    Every 4 Minutes for 4 Sets:
    10 Hang Squat Cleans (115/75)
    10/8 Calorie Bike


     


    Finisher:
    Bulletproof Back Workout 15
    12 Minutes For Quality
    10 Bird Dogs
    10 Dead Bugs
    20 Side Plank Holds (Alternate Sides After 2 Breaths for 10 Reps Each Side)


     


    Saturday, January 27


    Warmup:
    200m Row
    5 Sumo Inch Worms w/Pushup
    5 Burpees
    5 Box Jumps
    5 Burpee Box Jumps
    +
    Barbell Warmup


     


    Boot Camp:
    15 Minutes EMOM
    1 - :40s Row
    :40s Burpee Box Jump
    :40s Plank


     


    With a running clock with a partner:
    0:00-10:00
    Row 400m Each At The Same Time
    40 Front Squats (135/85)
    Remaining time Max:
    Burpee Box Jumps (24, 20)


     


    10:00-20:00
    Row 400m Each
    40 Push Press
    Remaining time Max:
    Burpee Box Jump


     


    20:00-30:00
    Row 400m Each
    40 Power Clean
    Remaining time:
    Max Burpee Box Jump
    *Break up Barbell reps and BBJ however is needed, 1 person works at a time.