CrossFit OwnIt – CrossFit Skill Muscle-ups (Ring MU progression ) Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) 3 sets (5 min time limit) Scaled: 5-10 Ring push-ups (scale by moving feet forward or raising rings) Intermediate: Max ring dips with bands (shoot for 5+ reps per set) Rx: Max ring dips (scale up: keep rings turned out) Metcon Metcon (Time) 3RFT 30 empty BB thrusters 5 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10 across) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 11 hang power cleans (135/95) 11 push ups 11 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70%) Metcon Metcon (Time) 3RFT 60 air squats 400 m run 20 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (1 Push press + 1 Split Jerk) 8×1 @ heavy from last week or 80% of 1RM push press max Metcon Metcon (AMRAP – Reps) 20 Minute alt EMOM 12/10 Cal row 12 Burpees 12/10 Cal bike 50 DU (2:1) *Or 45 seconds of work/15 seconds restRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×4 @ 75-80%) Metcon Metcon (Time) 4 RFT 15 WBS (20/14) 18 Alt DB C&J (50/35) 21 Box jumps overs (24/20)Read more