Pull up progression - Phase 4



Course: Pull-up progression template for CrossFit


Timing:3 times per Week

Description:

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.

 

WHEN DAY 1 DAY 2 DAY 3
  Volume Assistance Capacity
Warm Up  EMOM for 4 minutes. 20 seconds of unbroken kipping/butterfly pull-ups. If you are proficient at butterfly by this time you are shooting for 18-22 reps for the first set. If you drop off the bar in the 20 second period do not jump up till the next minute. Go up 1 minute a week until you get to 6 minutes.  3×5 weighted strict pull-up. Rest 3 minutes between sets. Go up 2.5 or 5lb a week. If you cannot add weight go up on weight ever 2-3 weeks.  60 pull-ups as fast as possible. Go up 10 a week until you get to 100.
Cool Down    Butterfly pull-up practice if you still need to work on it  

 




Activities in the sequence:
Manage Sequence