Pull Up Progressions / Efficiency
3 Sets :
Option A : “Working on pull ups”
-
5 Negatives (Start at top → 5 seconds down)
-
5 Banded Pull-Ups/10 Ring Rows
Option B : “Have pull ups”
-
3–5 Reps Weighted
-
3 Pause Kipping Pull-Ups
(Hold top position → focus on reset)
CrossFit Games Open 24.3
for time (15-min)
- 5 rounds
- 10 thrusters (95/65)
- 10 chest to bar
- rest 1-min
- 5 rounds
- 7 thrusters (135/95)
- 7 bar muscle ups
scaled :
part 1 : jumping chest to bar (65/45) —-> part 2 : pull ups (95/65)
