CrossFit OwnIt – CrossFit

Skill

Push-ups

Week 1

PART 1

Mobility: Sleeper stretch, 30 sec per side

2 rounds:

6 each Y-W-T lift-offs

Plank hold 10-20 sec

6 Scapula push-ups

3 push-ups negatives, 3 sec (scale: on rig)

PART 2

5 minutes:

Scaled: 3x 10-15 push-ups, scaled on rig or with bands

Rx: 3x max rep push-ups

All levels at tempo ~1 second up 1 second down (every rep should be the same tempo, once the tempo changes the set is done)

All levels: rest 1 min between sets

Metcon

Metcon (Time)

12 RFT

5 power cleans (135/95)

5 lateral burpees over the bar