5/2/22

1
May

5/2/22

CrossFit OwnIt – CrossFit

Skill

Handstand Push-ups

Week 1

PART 1

3 rounds:

Hollow holds 15 sec (scale: knees bent)

Handstand hold 15 sec (scale: pike hold off box, scale up: shoulder taps)

Tricep push-ups 5-10 reps (scale: knees or bands)

HSPU negative 2 reps, 4 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2

5 minutes:

Scaled: 3x max rep DB shoulder press (seated on box)

Intermediate: 3x max scaled HSPU (use bands or 1 abmat)

Rx: 3x max rep HSPU

All levels: rest 1 min between sets

Scaled/Int: scale to shoot for 5-10 reps per set

Metcon

Metcon (Time)

5 RFT (18 minute cap)

7 Squat cleans (165/115)

9 C2B pull-ups

50 DU (75 SU)