CrossFit OwnIt – CrossFit Skill Push-ups 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 5 minutes Scaled: 10-8-6-4-2 scaled pushups on rig; lower the bar each set Intermediate: 10-8-6-4-2 scaled pushups with bands, using smaller bands each set (or no bands if possible) Rx: 3 sets of ring push-ups (not to failure but a challenging number) Metcon Metcon (Time) Teams of 2 (you go I go) For Time 50 cal row or bike 150 WBS (20/14) 50 cal row or bike 150 DB snatch (50/35) 50 cal row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 split jerk) 5 sets @ 75% of C&J *why it’s labeled under C&J 🙂 Metcon Metcon (Time) 5 individual rounds E4MOM 15 burpees 50 DU *scale to complete in 2 mins or less 1:1 work to rest Metcon Metcon (Time) This is the running for run club at 4:30 400 m warm up E 12mom 800 @ 9 min pace 600 @ 8 min pace 400 @ 7 min pace X 3Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 second overhead squat) @ 55% or 5-10lbs heavier than last week Metcon Metcon (Time) 6 RFT 9 T2B 6 c and j (155/105) 3 BMU * 2:1 on pull up variation. Power clean permittedRead more

CrossFit OwnIt – CrossFit Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereWorkout will be partner in remembrance of 9/11. Can use a ruck, weight vest, or DBRead more

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 8 rounds (*Start @ 60% of 1rm power clean and build) 1 Clean pull + 1 Power clean + 1 Hang squat clean Weightlifting Behind the neck push press (5×3 @ 65% of 1rm push press) Metcon Metcon (Time) 3 rounds 30 Med ball sit ups 20 Barbell good mornings 20 Russian twists :30 Hollow body holdRead more