Today's Technique video is from the smart fellas at Barbell Shrugged. This short video shows a great progression towards a pull-up. You'll notice that this is the pull-up progression we use, ring rows, to bands across the j-hooks, to working on chin over the bar holds, to working on negatives. Once you get a dead hang pull-up, you can start working on your kip. Our gymnastic progressions are designed to help you improve your technique and strength simultaneously. Remember, a kipping pull-up puts a loading force of 10 times your body weight on your shoulder. If your shoulder isn't ready for that load, you're going to be in the hurt locker pretty quickly. Don't go in the hurt locker.
Death by Chest-to-bar pull-ups
Rest 5 minutes
Death by 1/2 body-weight overhead squats
Perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Score is number of minutes completed for each exercise.
This workout appeared on the CrossFit main site on December 23, 2014.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!