CrossFit OwnIt – CrossFit

Skill

Bar Muscle-ups

Week 5 – Bar muscle-up progression

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

7 minutes for quality:

Scaled: pull-up strength work (ring rows, ring pull-ups, strict pull-up with bands, Kip+ pull-up attempts)

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

Rx: bar muscle-up practice

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap