CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 4 – CTB progression

PART 1

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold with PVC CTB pull

10 Kipping swings, feet together

10 Bat wing rows with 2 sec pause at top

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

PART 2

3 sets for quality (7 min time limit):

*try to maintain the same number every set

Scaled: Kipping pull-ups with band or kipping swings with regrip

Intermediate: Kipping pull-ups or CTB with band

Rx: Kipping CTB pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 with partner (you go I go)

50 Calorie bike or row

50 T2B

50 Calorie bike or row

50 2-DB STO (50/35)

50 Calorie bike or row

50 C2B pull ups

50 Calorie bike or row

50 burpees

Metcon

Metcon (Time)

Run club TBD based on weather