CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 5 – Bar muscle-up progression

PART 1

Bottom of ring dip stretch

Bully stretch

Then 2 rounds for quality:

10 Band lat pull-downs

10 Kipping swings, feet together – work up to hips to bar Kip swing if able

5 Delayed Kip swing off boxes – work up to hips to bar if able

PART 2

7 minutes for quality:

Scaled: pull-up strength work (strict pull-up with bands, top of pull-up holds, Kip+ pull-up attempts)

Intermediate: delayed Kip work off box, jumping muscle up practice, try assisted bmu

Rx: bar muscle-up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

22 min AMRAP

You go I go rounds

9 Calorie row or bike

7 KBS (53/35)

5 Pull up/C2B or 3 BMU

*Scale to something that can remain UB for all rounds. Sprint pace

Metcon

Metcon (No Measure)

Run club at 4:30 pm

300 m warm up run

Running club

E3MOM x 6

400 m run

Rest 2 mins

E90seconds x 8

200 m run

Progressive efforts for each set