CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Week 1 TTB

PART 1

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 Band lat pull downs

10 Kipping swings, feet together

5 Strict and slow knee raises (scale: lying knee raises or tuck up; scale up: ball up)

PART 2

5 sets (7 min time limit)

Scaled: 5-10 Kipping knee raises

Intermediate: 5-10 reps increasing height leg raises

Rx: 5-10 TTB without losing rhythm (no extra swings between TTB)

*focus on back swing – staying tight and making sure heels come behind the bar (open standard)*

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

9 Pull-ups

6 Power snatch (135/95)

9 Toes to bar

6 Power snatch (135/95)

*Rest 2 minutes x 3 sets.

Pick up where athlete left off for total rounds and reps

Metcon

Metcon (Time)

Run club at 4:30 pm

400m warm up run

5 rounds

800m Run hard (85-90% effort)

200m Walk

*Directly into next 800m.