CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 3 – CTB progression

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 Kipping swings, feet together

10 Bat wing rows with 2 sec pause at top

5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor; scale-up: strict pull-up into hold)

5 sets of complex (7 min time limit)

Rx/Int (can use band if needed):

1 strict CTB pull-up

3-5 sec CTB hold at the top

Push away from bar into kip

1 kipping CTB pull-up or attempt/kipping swing (scale up: 2-5 CTB pull-ups)

Scaled:

Strict CTB pull-up + hold from seated

Use box to practice push away + kip

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

9 Lateral burpees over the bar

12 T2B

15 WBS (20/14)