CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Bully stretch Sots Press Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Overhead Squats 10 Power Position Power Snatch 10 Hang Power Snatch (above the knee) 10 Power Snatch 10 Power Snatch + Overhead Squat 10 Snatch If you have a barbell you can use it. If you have weights, add weight on round two and reduce the reps to 5 of each movement. Metcon Metcon (Time) 3 rounds of: 100 meter 1-arm Overhead Carry 10 L / 10 R Turkish Sit-ups 15 Romanian Deadlifts Find any weight(s) you can hold for carry. A plate, backpack, or any object will work. Switch arms half-way.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU progression (s-s-d, s-d, d-d) Max double-unders in 2 minutes Max double-unders is the total number accumulated within the 2 min period. They do not have to be unbroken. The goal is to restart if you miss to complete as many reps as possible in 2 minutes. Metcon Metcon (AMRAP – Rounds and Reps) For Time and Reps: 800 meter run AMRAP10 Cindy: 5 Pull-ups / Ring or Towel Rows 10 Push-ups 15 Squats Then, 800 meter run *put rounds and reps in for Cindy Metcon Metcon (Time)...Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Iron cross + scorpion 3 rounds of: 30 sec jump rope, alternating with high knees 30 sec OHS with PVC 30 sec Downward dog 5 rounds for quality: 3 Wall walks (scale: 1/2-way up or inchworm) 6 Pistols (scale: to box or assisted) (scale up: add weight) Metcon Metcon (Time) DT 5 rounds for time: 12 Deadlift 9 Hang Power Clean 6 Shoulder-to-Overhead Use a barbell, dumbbells, sandbag, backpack, or any odd object you have. You can also do a 1-arm version with 6R/6L DL, 5R/5L HPC, 3L/3R STO. Rx “DT” weights are 155 / 105 lbs. Use a weight you could do a full round with unbroken.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Distance) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec jump rope, singles or DU 30 sec Inchworm + push-up 30 sec Row (ring, towel, or bent over) 8 rounds for distance / quality of: Max broad jump x3 4 Pause push-ups (scale: negative + hold) 4 Push-ups (scale: elevated or on knees) (scale up: 1-2″ deficit) Then, 4 rounds of: 30 sec Superman hold 15 sec rest 30 sec Bent over row 15 sec rest End with top of foot stretch and roll out shins. Metcon Metcon (Time) Then, 4 rounds of: 30 sec Superman hold 15 sec rest 30 sec Bent over row 15 sec rest End with top of foot stretch and roll out shins.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Shoulder opener stretch 3 rounds of: 30 sec jump rope, alternating feet 30 sec OHS with PVC 30 sec Downward dog Nancy 5 rounds for time: 400 meter run 15 Overhead squats If you don’t have a barbell use a PVC or dowel or anything you have! You can also sub 1-arm OH squats (8 each arm). Rx Nancy weight is 95 / 65 lb. Use a weight where you can do at least one round unbroken. Metcon Metcon (Time) Then, 8 rounds of: 15 sec Hollow hold (scale: 1-leg or tuck) 15 sec RestRead more