Pull up progression - Phase 3



Course: Pull-up progression template for CrossFit


Timing:1 times per Week

Description:

Current ability: Set of 5 strict pull-ups any day of the week

Goal: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string together a few butterfly pull-ups. Move to Phase 4 once you hit this goal.

Objectives: Develop the stamina for higher rep sets.

How to: Do 2-4 workouts a week. Rest day from pull-ups before day 2 and 4.

Phase 3 weekly template
WHEN DAY 1 DAY 2 DAY 3 DAY 4
  Volume Volume Assistance Intensity
Warm Up  EMOM 1-3 strict pull-ups for 5 Min. Every week either try to get more consecutive pull-ups or add a minute. Do not go over 10 minutes  3 sets of max rep kipping or butterfly pull-ups with 3 minutes rest 4 sets max strict pull ups. Rest 3 minutes between sets.  As many kipping/butterfly pull-ups as possible in 5 minutes.
Cool Down  20 kipping/butterfly pull-ups as fast as possible and in the least amount of sets. Go up 5/week but do not exceed 50. If you hit 50 while still in phase 3 try to beat time each week.  Butterfly pull-up practice  Butterfly pull-up practice  Butterfly pull-up practice

Phase 4

Current ability: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string together a few butterfly pull-ups.

Goal: Men 40 butterfly pull-ups. Women 30 butterfly pull-ups. Move to Phase 5 once you hit this goal.

Objectives: Build pull-up capacity

How to: Do 2-3 workouts a week.




Activities in the sequence:
Manage Sequence