Wednesday 6-25-14



***The Reebok CrossFit ONE Training Grounds are here! 20+ of the worlds top athletes will be throwing down at RCF1 in preparation for Carson!

We believe training with athletes who are as good as you, if not better, will push your limits and expand the margins of your experience. In addition to the physical and mental challenge, this is an unrivaled opportunity to train with the fittest athletes in the world. That is the purpose of the Training Grounds. Read More 

Warm Up:

Posterior Chain Activation


Review GHD Movements 


“My Bars Dropped”
5×5 Deadlift @60%
10 GHD Hip Extensions After Each Set
5×5 Deadlift @70%
10 GHD Back Extensions After Each Set
5×5 Deadlift @80%

ONE Nation Competitors:

5 Yard Handstand Walk in Between Each Set

After Bash:

Coach Led Stretching Session 

Travel WOD:

“My Bars Dropped”
5×5 Dumbbell Sumo Deadlift @60%
15 Dumbbell Good Mornings (Hold One Dumbbell Close to Chest)
5×5 Dumbbell Sumo Deadlift @70%
15 Dumbbell Good Mornings
5×5 Dumbbell Sumo Deadlift @80%



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