CrossFit OwnIt – CrossFit Skill Pull-ups Week 1 – Pull-up progression 3 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) 5 sets of complex (7 min time limit) Rx / Int (can scale with band if needed): 1 strict pull-up 3-5 sec hold at the top Push away from bar into kip 1 kipping pull-up or attempt/kipping swing (scale up: 5-10 pull-ups) Scaled: Strict pull-up + hold from seated Use box to practice push away + kip Metcon Metcon (Time) 21-15-9 Squat clean (155/105) C2B pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute EMOM) 2 Power snatches @ 80-85% for all 14 minutes Weightlifting Bench Press (5×3 (build to a heavy 3) Metcon Metcon (Time) 2-3 rounds :45 Wall-sit 10 Chin ups (or barbell assisted supinate chin ups 20 Med ball sit ups 30 Barbell good mornings 40 Jump squatsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 25 Minute AMRAP 50 Calorie row or bike 40 Burpee box jump overs (24/20) 30 Back rack lunges (95/65) 20 HPC (95/65) 10 Devils press (50/35)Read more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (3 sets @ 70%) AMRAP -2 reps x 3 sets Metcon Metcon (Time) For Time 27-21-15-9 Single DB box step ups (50/35) (24/20) Alt single DB HPC and jerk (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy 2 for the day) Metcon Metcon (Time) 7 individually timed rounds E4MOM 300 m run 10 pull ups *push the run paceRead more