Skill

6×5
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the 5 reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but 5 reps is too much of a challenge, choose a number that you can repeat for 6 sets.

WOD

AMRAP in 15 Minutes

9 Push-Ups
12 Box Jumps 24/20″
15 Sit-ups

Workout notes: Today we have a classic CrossFit triplet of all bodyweight movements. You will be working for 15 minutes so set your pace accordingly.  For most people the push-ups will be where this workout slows down so don’t be afraid to break up your reps early here.  If you can not perform strict push-ups from your toes just yet scale to knee push-ups but keep the movement strict, keeping your torso tight and avoiding resting at the bottom of the push-up. Choose a box jump height that you can jump to safely under fatigue.  Focus on an explosive jump and landing softly on the top of the box in a partial squat with your chest up. If you are not ready for the benchmark box jump height choose a smaller box rather than stepping up to a higher box.