CrossFit – Fri, Sep 30

29
Sep

CrossFit – Fri, Sep 30

CrossFit OwnIt – CrossFit

Skill

Push-ups

Week 5

PART 1

Mobility: Sleeper stretch, 30 sec per side

2 rounds:

6 each Y-W-T lift-offs

6 Scapula push-ups

10 High to low planks (scale: plank hold)

2 push-ups negatives, 5 sec (scale: on rig)

PART 2

8 minutes:

Scaled: 8×3 reps; using a bar on the rig or bands, work towards most difficult scaling you can in sets of 3

Rx: 3x sets max rep push-ups (tempo ~1 second up 1 second down)

All levels: rest 1+ min between sets

Weightlifting

Overhead Squat (8 Second OHS )

6×2 @ 60% or 5-10lbs heavier than last week

Metcon

Metcon (Time)

3 RFT (9 minute cap)

20 Alt DB snatch (50/35)

10 Burpee box jump over (24/20)