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

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec jump rope, singles or DU 30 sec mountain climbers 30 sec Downward dog For time: 100 DU* Then, 3 rounds: 15 Burpees 30 1-Leg V-ups 100 DU* Then, 3 rounds: 10 No Push-up Burpee 20 Sit-ups 100 DU* *Scale number of double-unders to your 2 min max if you have one (from last Saturday). If you have not gotten a double-under yet, scale to 200 singles. End with calf stretch.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Shoulder opener stretch 3 rounds of: 30 sec OHS with PVC 30 sec OH Lunge with PVC 30 sec Yoga push-ups AMRAP 12: 2-4-6-8-10-12… 1-arm Ground-to-overhead Weighted step-ups Handstand shoulder taps (scale: in pike or plank) Metcon (No Measure) Then, 3 rounds for quality: 10 L-sit pulses (scale: 1-leg, alt) L-sit (time equal to 50% your max) Use the floor or sturdy chairs for L-sits. Scale to tuck sit or one-leg L-sit. Rest as needed between sets.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches 10 Elbow rotations with bar Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Front Squat 10 Power Position Power Clean 10 Hang Power Clean (above the knee) 10 Power Clean 10 Power Clean + Front Squat 10 Cleans 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 Overhead Carry 1 minute Deadbugs 1 minute Superman hold Find any weight(s) you can hold for carry. You can do 1-arm (switch half-way) or 2-arm. A plate, backpack, or any object will work.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 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) Tabata DU 8 rounds, 20 sec work: 10 sec rest Double-unders (scale: DU attempts or singles) Metcon Metcon (Time) 4 rounds of: 400 meter run 10 Ring /Towel rows (or Pull-ups) 20 Push-ups (scale: elevated / knees) 30 Air squats Finish with 5 minutes quad stretch / roll and a calf stretch.Read more