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, April 16 to Saturday, April 21

  • Monday, April 16


    Warmup:
    4 Rounds of :20s On & :10s Off (2 Minutes)
    Mountain Climbers
    +
    2 Rounds
    100' Single Arm Farmer's Carry (Each Arm)
    5 Suitcase Deadlifts Every 25'
    +
    2 Rounds
    10 Jump Squats
    10 PVC Good Mornings


    Part 1:
    2 Touch & Go Deadlifts Every 3 Minutes for 6 Sets


    Part 2/QuickFit:
    2 DB Front Squats
    10 Box Jumps (24/20)
    4 DB Front Squats
    10 Box Jumps
    6 DB Front Squats
    10 Box Jumps
    8 DB Front Squats
    10 Box Jumps
    10 DB Front Squats


    Training Intent
    – Part 1: Build to a heavy (not max) tough & go deadlift.
    – Part 2: This workout gets progressively harder each round so pace accordingly.


     


    Tuesday, April 17


    Warmup:
    3 Rounds
    5 Calorie Bike
    50' Side Shuffle Each Direction
    5 Chinups, Pushups, 2 Muscle-Ups (Switch Each Round) or 5 Pushups & Dumbell Curls
    :20s Bottom Squat Hold


    WOD:
    3 Rounds For Time
    800m Run (2k Bike)
    50 Air Squats
    10 Bar Muscle-Ups
    *Scale Muscle-Ups to Pushups on Dumbells (neutral grip - thumbs forward) and Dumbell Curls. 1 Arm at a time for the Curls, go heavy. If you can't do big sets on the MU, scale the number so it can be done in 2-3 sets max.


    Wednesday, April 18


    Warmup:
    3 Rounds
    10 Inch Worms w/Pushup
    10 Prone Press Ups
    10 PVC Good Mornings
    10 PVC Shoulder Passes


    Part 1:
    Advanced: 5 Snatch Grip Push Presses (behind the neck) Every 3 Minutes for 6 Sets
    Beginner/Intermediate: 5 Push Presses
    *Increase weight each set.


    Part 2/QuickFit:
    21-15-9
    KB Swings (53/35)
    Burpees
    *10 Single Arm DB Push Presses After Each Round (Each Arm)


     


    Thursday, April 19


    Warmup:
    5 minutes of Cardio


    WOD:
    Teams of 3
    5 Sets
    3 Empty Sled Pushes & Pulls
    *Rest while your partners work.


    . . .Immediately Into. . .


    5 Sets
    2 Turkish Get-Ups (Each Arm)
    *Rest 1 minute between sets. Try to increase weight each set.


    . . . Immediately Into. . .
    5 Sets
    1 Minute Max Effort Row
    *Rest 2 minutes between sets.


    Friday, April 20


    Warmup:
    3 Rounds
    :20s Bike
    :20s Supinated Bar Hang
    :20s Handstand Hold
    :20s Hollow Body Hold
    :20s Pause Wall Balls
    +
    2 Rounds
    6 Back Squats
    1 HSPU


    Part 1:
    3 Back Squats Every 3 Minutes For 6 Sets
    *Build to something challenging but not a 3RM.


    Part 2/QuickFit:
    5 Sets
    20 Wall Balls (20/14)
    10 Strict HSPU
    *Rest 1 minute between sets.
    **Scale HSPU reps to a manageable number and focus on technique. NO KIPPING.
    ***Sub Strict Press or Dips - your choice.


     


    Saturday, April 21


    Warmup:
    Split up teams equally
    5 minute AMRAP
    5/4 Calorie Bike
    +
    2 Sets of 5 Reps of Each Exercise


    Boot Camp:
    15 minute AMRAP
    800m Run
    20 Pullups
    40 Goblet Step-Ups
    20 Burpees
    40 Feet Over Med Ball


    Teams of 2
    Run 800 Meters
    100 Pull-ups (Ring Rows)
    Run 800 Meters
    100 Pistols (Goblet Step-Ups)
    Run 800 Meters
    100 Burpees
    Run 800 Meters
    100 T2B (Hanging Straight Leg Raises)
    *30 minute cap.
    **One person works at a time. Break everything up equally but you can break everything into sets however you'd like including the runs. 200-400 for the runs and 5-10's for the reps for example.