CrossFit OwnIt – CrossFit

Skill

Pull-up/ MU progression

Pull-up COI

Week 1 – Pull-up progression

PART 1

2 rounds for quality:

15 sec Hollow hold (scale: knees bent)

15 sec Arch hold

10 Kipping swings, feet together

10 Ring rows

5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale up: strict pull-up into hold)

PART 2 (7 min time limit)

Rx / Int (can scale with band if needed):

5 sets of:

1 strict pull-up

5 sec hold at the top

Push away from bar into kip

1-3 kipping pull-ups (Rx: 5-10 pull-ups)

Scaled:

5×3 Strict pull-up + 3 sec hold at the top from seated

Metcon

Metcon (Time)

5 Rounds for time

500m Run

16 Wallballs (20/14)

16 1- DB box step ups (24/20) (50/35)