CrossFit OwnIt – CrossFit

Skill

Pull-ups

Week 6 – 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

For 7 minutes:

Scaled: work your way down to smallest band on Strict / Kipping pull-ups, work on top-of the-pull-up holds and negatives

Intermediate: work on bar muscle-up drills and work your way to the most challenging version you are able to get (jumping, bands, partner assisted, etc)

Rx: try this complex a few times or make up one of your own

1 kipping TTB

1 kipping pull-up

1 kipping CTB pull-up

1 bar muscle-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

(You go I go rounds)

20 min AMRAP

8 BJO (24/20) with step down standard

8 DB hang snatch (4 each arm before switching) (50/35)

8 T2B or knee raises

*sprint effort approx 1 min to 75 seconds of work each. No tag in. Scale to achieve 1:1 work to rest ratio

Metcon

Metcon (Time)

Run club at 4:30pm

Running

600

M warm up

E2:30mom

12×300 m

*progressive efforts