CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 4 – 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)

3 sets for quality (7 min time limit):

*try to maintain the same number every set

Scaled: Kipping pull-ups (use band if needed) or Kipping pull-up attempts

Intermediate: CTB pull-ups or work on attempts/drills

Rx: Kipping CTB pull-ups (scale up: belly button to bar pull-ups)

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes