class schedule
Branded One CrossFit offers classes six days a week at our convenient Las Vegas location. All classes are held in a group setting and are led by our trainers who will help coach you on proper technique and form.
* Please note: The gym is physically closed from 10am - 3pm M-F, and all day on Sunday. *
Workout of the Day
Warm-up
Dynamic warm-up | 3:001 round:
200-meter jog
10 alternating Spiderman stretches
20 alternating soldier kicks
Plyometric warm-up | 6:00
Progression // Focus
Calf raises // Press on to the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the. back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Box jumps // Keep the knees out during the landing on the floor and the box.
Box jump-overs // Stay low, turn 180 degrees on top of the box, and step down backwards off the box."
Skill Work
Pre-workout skillEvery 2:00 x 5 rounds:
3 box jumps
- Use a taller box than the workout.
250913
- RX -AMRAP 12:
3 power snatches (55/75 lb)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
- Add 3 reps to each movement until time expires.
- INTERMEDIATE -
AMRAP 12:
2 power snatches (55/75 lb)
2 box jump-overs (20/24 in)
4 power snatches
4 box jump-overs
6 power snatches
6 box jump-overs
- Add 2 reps to each movement until time expires.
- BEGINNER -
AMRAP 12:
2 DB power snatches (15/25 lb)
2 box step-overs (12/20 in)
4 DB power snatches
4 box step-overs
6 DB power snatches
6 box step-overs
- Add 2 reps to each movement until time expires.
Stretching
2 sets:1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings
MASTERS 55+
- MASTERS 55+ -AMRAP 12:
3 power snatches (55/75 lb)
3 box step-overs (20/24 in)
6 power snatches
6 box step-overs
9 power snatches
9 box step-overs
Add 3 reps to each movement until time expires.
At-home
- AT-HOME -AMRAP 12:
3 alternating DB snatches (35/50 lb)
3 object jump-overs
6 alternating DB snatches
6 object jump-overs
9 alternating DB snatches
9 object jump-overs
- Add 3 reps to each movement until time expires.