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Friday April 15, 2016 CrossFit Stapleton- Denver, CO


Friday April 15, 2016 CrossFit Stapleton- Denver, CO


GERRIT - Fancy Clothes & Pull-ups

GERRIT – Fancy Clothes & Pull-ups

We are half way through our ‘Month O’ Pull-ups’ and we have some IMPRESSIVE numbers recorded on the board. Keep up the great work!

To help you all improve those pull-ups of yours, we have complied a little pull-up progression for you all to follow if you so choose. The progression is adapted from Chris Stroud’s ‘pull-up progression‘ by CrossFit Innate.

There is a progression for each athlete, based off of where their current ‘level’ is. Be honest with yourself!!!

If you cannot do 5 STRICT pull-ups in a row, consistently, at the drop of a hat you have NO business starting on ‘Phase 4’, which is intended for athletes who can perform 7-10 strict pull-ups, always, anytime.

Here are the ‘Phases’ based off of your CURRENT ability: 

Phase #1 – 0 Pull-Ups

Phase #2 – 1 Pull-Up

Phase #3 – 5 strict Pull-Ups

Phase #4 – 7-10 Strict Pull-Ups

Phase 5 – 30-40 UB Pull-ups

“These progressions adapted from Chris Stroud’s pull up progression for CrossFit ( – Chris Stroud is a CrossFit Trainer at CrossFit One World in Union City, CA). As previously mentioned, being able to do a pull up can be as challenging mentally as it is physically. Dedicate yourself 100% to each aspect of this challenge for the entire month of May, and we guarantee you will see progress!


This challenge will consist of different phases. First you need to test which phase you should begin with. You will follow the plan for that phase until you progress to the next phase or until the month long challenge ends.


The shoulder joint is more susceptible to injury when its structures aren’t adequately developed. For this reason, CrossFit Innate coaches highly recommend that you DO NOT attempt kipping pull ups prior to being able to do at least one strict pull up. It takes only 10,000 wrong movements to destroy a joint. For these reasons, proper form, proper strength, and proper mobility and stretching are necessary. Your coaches will always be available to answer any questions on these fronts.


– Getting better at pull ups is about volume and consistency.

– Follow the plan as closely as you can.
Take care of your hands! Buy a pumice stone or callous shaver and scrub your hands in the shower or under warm water. This will help prevent callous buildup that causes rips and tears.

– Be sure to complete some sort of warm up before jumping into the exercises.

– Do not rush trying to get to the next phase. It is a progression that takes time and patience. Trust the process and only move on when you have consistency and confidence with the movements.

– Complete the mental exercises! Just because you ‘currently struggle’ with pull ups, does not mean that you will struggle forever.”

– Coach Amy, CrossFit Innate

Thank  you CrossFit Innate for the awesome information!



A. Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)



A. Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters

15 Kettlebell Swings

10 Dumbbell Push Press



A. Every 5 minutes, for 35 minutes (7 sets):

Run 400 Meters

20 Wall Balls

– Record Score after each set!!


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