Workout Of The Week

Our workout of the week this week is all about the pull-up! We’re going to build strength with some strict and then we’re going to build capacity with some kipping! These are two valuable tools in our pull-up arsenal and we use them both!


Strict Pull-up
5×3
*add load if possible

-followed by-

Every minute on the minute for 7 minutes:
35 Double Unders + 5-10 Pull-ups

CrossFit is traditionally known for the kipping pull-up, but we LOVE the strict pull-up as well! It is an important tenant in our training to prioritize strict over the kip to ensure we have the strength in our shoulders to safely implement the kipping pull-up. Otherwise, the value of the kipping pull-up is quickly overshadowed by the shoulder injuries that can occur.

For this reason, we utilize the strict pull-up first and build our strength and capacity there! Five sets of three reps is on the menu for today. If you are able to perform them at bodyweight, then add some load and continue to build your pulling strength! If you haven’t unlocked this skill yet, build to it by working on negatives (lowering yourself from the top, slow and controlled) today!

Our finisher is an EMOM of double unders and kipping pull-ups. At the top of each minute, start with 35 double unders and then go right into a set of kipping pull-ups. The rep range provided is a guide from which you should choose a number you can complete unbroken. The goal is to stay unbroken across all 7 minutes!

When you complete both movements, rest until the start of the next minute. We’re shooting for the double unders to take less than 30 seconds and for the pull-ups to take 10-20 seconds. With a quick transition, we should have about 40-45 seconds of work each minute.

You can scale the number of double unders if you’re less proficient at them, or scale them to singles as you work on that skill. If you don’t have your strict pull-up yet, we do not recommend doing kipping. Instead, build your pulling capacity with toenail pull-ups or ring rows today!

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