CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 3 – 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 (7 min time limit)

Rx/Int (can use band if needed):

5 sets of:

1 strict CTB pull-up

2 sec pause at the top (if they can’t hold CTB position just hold chin above bar)

1-2 kipping CTB pull-up or attempts (Rx: 3-8 reps)

Scaled:

5×5 Strict CTB pull-up from seated

Metcon

Metcon (Time)

7RFT (30 min cap)

300 m run or (18/15) cals

15 WBS (20/14)

5 power snatches (135/95)