CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 1 – Pull-up progression

3 rounds for quality:

15 sec Hollow hold (scale: knees bent)

15 sec Arch hold

10 Kipping swings, feet together

10 Ring rows

5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale up: strict pull-up into hold)

5 sets of complex (7 min time limit)

Rx / Int (can scale with band if needed):

1 strict pull-up

3-5 sec hold at the top

Push away from bar into kip

1 kipping pull-up or attempt/kipping swing (scale up: 5-10 pull-ups)

Scaled:

Strict pull-up + hold from seated

Use box to practice push away + kip

Metcon

Metcon (Time)

21-15-9

Squat clean (155/105)

C2B pull ups