5/16/22

15
May

5/16/22

CrossFit OwnIt – CrossFit

Skill

Handstand Push-ups (Week 3)

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 2 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 (shoot for 6-12 reps per set)

Intermediate: 5-4-3-2 scaled HSPU (make each set more challenging with how you scale)

Rx: 3 sets of HSPU (shoot for same number every set)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

9 WBS (20/14)

6 Push-ups

1 Clean (225/155) or 80%