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Technical Tuesdays June 25, 2013 CrossFit Stapleton- Denver, CO

Struggling with pull ups?? Give our Pull up progression a shot and please do not hesitate to ask one of our coaches for help. We are more than happy to explain or demo any of the progression listed below!!! 

CFS’s Pull Up Progression

First you need to…. Assess Your Level

Test out on dead hangs @ 3211 tempo….3 sec down, 2 sec rest at bottom, 1 sec up, 1 sec hold at top. It is a difficult tempo but it will help us establish consistent baseline when we retest.

Levels

Level 1- able to do 1 strict dead hang with 33% Body weight Men and 20% Body weight Woman with 3 second negative-(allowed to Kip)

Level 2-able to do 5+ dead hang with 2 second negative.-may allow kipping (case by case)

Level 3– able to do 8-10 Jumping with controlled 2 second negative WITHOUT shoulder pain.( will continue training with bands and jumping negative for specific WOD’s)

Level 4– Unable to do controlled negative for 8-10 reps or has shoulder pain (relegated to bands)

Progression Training

Only implement this training after 1 full month in the Gym!!!!!! If you want to improve pull ups we encourage you to implement this 2-3 times a week one day off between progression training (post WOD), DEPENDING on WHAT the WOD was…i.e. if it was pull up-centric or shoulder centric then don’t do pull up progression that same day. We want you to do both Eccentric (lowering)/Concentric (raising) pull up training POST WOD.

Eccentric Training

 Jumping Negative @ 41X1….4 second down, 1 second at bottom, explosive upward (from your pull or jump assisted), hold 1 second at top; 8-10 Reps is your goal but it may only be 3-5 in the beginning; 3-4 sets; 3 Minute Rest between sets.

Concentric assisted training

Have a partner assist you from either your ankles (feet crossed) or your waist or pushing up on your lats. They should help you as much as you need until you can get your chin over the bar. When you can do 12 with minimal assistance, test yourself out again.

Scapular Contraction 

At least one day a week supplement/superset this with ring rows,  bent over dumbell/barbell rows with a controlled tempo (especially at top of contraction). For woman, this is very important as you lack scapular balance due to the way you are built (A-Frame).

Then, when you can perform full range of motion 5-6 dead hang pull ups try…..

Overload training For Levels I and II

Try this PRE/POST WOD.

Weighted negatives @ 31X1; 6-8 Reps: 3-4 sets; 3 times a week, one day off between.

Continue to supplement with ring rows, barbell, dumbbell or kettle-bell rows one-two days a week.

Subscapular work

2 times a week you HAVE to incorporate subscapular supplement work……T-3 raises, Ext. Dumbell rotation, Powell raises (see below videos).

 HYPERLINK “http://www.youtube.com/watch?v=W-HPt0d05eshttp://www.youtube.com/watch?v=W-HPt0d05es External Dumbell rotation

 HYPERLINK “http://www.youtube.com/watch?v=37RedK9F3XMhttp://www.youtube.com/watch?v=37RedK9F3XM  T-3 Raises

 HYPERLINK “http://www.youtube.com/watch?v=BxK60HYw760http://www.youtube.com/watch?v=BxK60HYw760  Powell Raises

Why subscapular supplemental movements?

We need to keep the smaller muscles in your shoulder in balance to support large volume of vertical pushing and pulling we do in CrossFit.

 ****If you have overuse issues, stop immediately and then tell us so we can reassess your program design*****

Other Progression Options

Here is the Progression inspired by CF JOURNAL video article featuring Adrian Bozman (of San Francisco CrossFit) on pull-up progression.

Lock off at the top of pull-up (chin over bar) for 10-20 seconds.

2-3 sets of 3-5 reps (rest 2 minutes between sets).

Lock off at top and at various points along the descent.

2-3 sets of 3-5 reps (rest 2 minutes between sets).

Lock off at top and perform a slow, controlled negative.

2-3 sets 0f 3-5 reps (rest 2 minutes between sets).

Work on band-assisted pull ups, starting from a complete dead hang for each rep(no bounce at bottom between reps).

2-3 sets of 3-5 reps (rest 2 minutes between sets)

Do this Progression 2-3 times a week and be careful how you incorporate with regular CFS WOD’s in regards to volume!!!!

Butterfly-pull-up-500x220

 

 

Strength

A. Back squat 5-6; rest 2-3mins x 5

 

MetCon

3 sets

20 wall ball 20/14

10 burpee

10 T2B

 

rest 2min

 

Cash-Out

Run 400m 90-95%

rest 3mins x 3

 

 

 

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