CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Big Clean Complex

6 rounds of (increase in weight each complex)

Athlete should attempt to perform all 12 movements without putting bar down (if athlete must break; break after OH movement and quickly reset )

1 high hang clean + 1 hang clean + 1 clean + 1 push press

1 high hang clean + 1 hang clean + 1 clean + 1 push jerk

1 high hang clean + 1 hang clean + 1 clean + 1 split jerk

Weightlifting

Shoulder Press (5×5 @ 60 %)

Strict Shoulder Press