10/18/21

CrossFit OwnIt – CrossFit

Skill

Handstand Push-ups

PART 1

2 rounds:

Hollow holds 25 sec (scale: knees bent)

Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps)

Pike push-ups 5-10 reps (scale: use abmat)

HSPU negative 3 reps, 6 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2

5 minutes

Scaled: 3x max KB press, seated on box

Intermediate: 5-4-3-2 scaled HSPU, making each set more challenging

Rx: 3x max set HSPU

All levels: rest 1 min between sets

Scaled: shoot for 8-12 reps per set

Metcon

Metcon (AMRAP – Reps)

6 Minute EMOM

5-10 BBJO (24/20)

Rest 2 minutes

6 Minute EMOM

6-12 T2B

Rest 2 Minutes

6 Minute EMOM

5-10 BBJO

*Maintain same number as bbjo and increase T2B 1-2 reps.