CrossFit OwnIt – CrossFit Skill Handstand Push-ups (Week 4) PART 1 2 rounds: Hollow holds 30 sec (scale: knees bent) Handstand hold 30 sec (scale: pike hold off box, scale up: shoulder taps) Box pike push-ups 5-10 reps (scale: use abmat or spotter, scale up: extend on leg off the box towards ceiling) HSPU negative 3 reps, 7 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 EMOM5: Scaled: 4-6 Pike push-ups or DB press plus 5 sec hold after last rep Intermediate: 4-6 scaled HSPU plus 5 sec hold after last rep Rx: 2+ HSPU plus 5 sec hold after last rep All levels: shoot for 1-2 more reps per round compared to 2 weeks ago Metcon Metcon (AMRAP – Reps) 7 Minute EMOM 5-10 Burpee box jump overs (24/20) Rest 2 Minutes 5 Minute EMOM 7-15 T2B Rest 2 Minutes 7 Minute EMOM 5-10...Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 Minute EMOM) 2 Power clean singles *Not touch and go. Start @ 60% and build by feel Weightlifting Clean Pull (5×3 @ 85-90% of 1RM Clean) Metcon Metcon (Time) 3 rounds 10 Banded good mornings :30 Second side plank each side 20 V-ups 20 HRPU 10 Seated strict press w/ barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 minute amrap 40 Back rack lunges (95/65) 30 Lateral burpees over the bar 20 Hang DB power cleans (50/35) 15 Bar MU/C2B/pull-ups 10 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 Snatch + 1 Hang snatch *Build based on feel but do not exceed 75% Metcon Metcon (Time) 3 RFT 18 STO (115/75) 18 Box jumps (30/24) 5 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (15 Minute EMOM) 1 Back squat @ 85% Metcon Metcon (AMRAP – Reps) 16 minute alt EMOM :45 seconds on/:15 seconds off Calorie row Burpees Calorie bike WBS (20/14)Read more