CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Hollow Holds

Strength

High Bar Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds of:

30 sec. Max Effort Power Snatches 52.5Kg/35Kg
30 sec. Rest
30 sec. Max Effort Double Unders
30 sec. Rest
30 sec. Max Effort Muscle Ups
30 sec. Rest


Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Hollow Holds

Strength
High Bar Back Squat: 4X8 (+2.5Kg from last week)

Conditioning

5 rounds of:

30 sec. Max Effort Kettlebell Swings
30 sec. Rest
30 sec. Max Effort Single Unders
30 sec. Rest
30 sec. Max Effort Ring Rows
30 sec. Rest

When is a pull up not just a pull up? – Derek

When it helps me to get better at a bunch of other movements.

I’m talking about strict pull ups here. Kipping pull ups are a part of CrossFit and when used correctly can be an excellent conditioning tool but whether you are a person who can do 1 kipping pull up or 100 you should not neglect the strict pull up. It is among the kings of bodyweight movements. Working that strict pulling movement has carry over to many other movements.

Say for example you can currently do 5 strict pull ups and maybe 10 kipping pull ups. If you can increase the number of strict pull ups you can do then, all other things being equal, this will translate into being able to do more kipping pull ups because you are stronger at pulling and better able to maintain a grip on the bar before fatiguing.

A few months ago I was rehabbing an injury and added strict pull ups to my training routine. Strict pull ups were not exactly what I would have called a strong movement of mine so each day I did some strict pull ups. Each day the reps and sets changed, some days it was body weight strict pull ups, other days I added some weight using a belt and kettlebell or a dumbbell. By the end of this programme I had increased my strict pull ups by 50%. Over the next couple of weeks I doubled the number of chest to bar pull ups I could do in a set, I even found that I could now string some muscle ups together (which was a very big accomplishment for me). You could say that this was down to luck, timing or something else but I’m fairly sure it was down to the fact that I could now more efficiently pull my body vertically in a straight line that directly led to these improvements.

Working this strict movements will also mean your shoulders will be much stronger, and stronger shoulders are safer shoulders. The longer you can keep your shoulders safe and injury free, the longer you can enjoy training.

And the most important thing about strict pull ups, they help to fill out that t-shirt! After all, beach season isn’t that far away.