CrossFit OwnIt – CrossFit
Skill
Rope Climb
Week 6
1 round:
30 second hang from pull-up bar with strict knee raises
20 second hang from rope (scale up: strict pull-ups on rope)
5 Rope ground-to-stands
5 Box drill – “S” or “J” method + stand
Then, 10 minute practice:
Hang from rope + strict knee raise + footwork (S or J) *focus on getting feet as high as possible
Rx: Work on getting up the rope in as few pulls as possible
Scaling options: hang rope over pull-up bar and hang from bar while working on footwork
*work on any previous progressions if people need more work on grip strength or footwork
Metcon
Metcon (AMRAP – Reps)
20 minute Alt EMOM
13/11 calorie bike
3 RMU/5 BMU/7 strict pull ups/9 ring rows
13/11 calorie row
1-2 rope climbs or 3-4 rope to stand
Metcon
Metcon (Time)
Run club at 4:30 pm
Warm up 400m jog
30 min
E2MOM
200 m run (hard effort)
*goal to match or beat last weeks efforts
Cool down 400 m walk