Pull Up Awareness Month

Criteria

Monday

3 x 10 banded pull-ups. If you are able to achieve

more than 10 reps, move to a lighter band.
25 ring rows. Move up 5 reps a week until you
move to phase 2. If you can achieve more than 10
Goal: 1 strict pull-up.
unbroken, increase the resistance by moving your
feet more forward of the rings.
Objective: Strengthening the muscles, joints, 25 band pull-aparts. Move up 5 reps per week until
tendons, and other structures involved in strict you move to phase 2. If you are able to achieve all
and kipping pull-ups.
reps unbroken, move to a heavier band.
Method: 3 supplemental training sessions per
week, to be completed before and/or after your
regular CrossFit workout.
Endstate: Move to phase 2 once you can do a
strict pull-up.
Current ability: 0 strict pull-ups

Level 1

Criteria

Current ability: 1 strict pull-up

Monday

Max effort strict pull-ups.

3 x 5 banded pull-ups. If you are able to achieve

more than 5 reps, move to a lighter band.
25 ring rows. Move up 5 reps a week until you
Objective: Increase your number of strict pullto phase 2. If you can achieve more than 10
ups by 1-2 reps each week. Begin developing move
unbroken, increase the resistance by moving your
and refining your kipping technique.
feet more forward of the rings.
Method: 3 supplemental training sessions per
week, to be completed before and/or after your
regular CrossFit workout.
Endstate: Strong muscles, joints, tendons, and
other structures involved in strict and kipping
pull-ups. Ability to perform at least 5 unbroken
strict pull-ups. Increased stamina for higher rep
pull-up workouts.
Goal: 5 strict pull-ups.

Level 2

Criteria

Current ability: 5 or more strict pull-ups

Level 3

Goal: 20 or more strict pull-ups unbroken

Objective: Increase your number of strict pullups by 1-2 reps each week. Continue
developing and refining your kipping technique.
Method: 3 supplemental training sessions per
week, to be completed before and/or after your
regular CrossFit workout.
Endstate: Strong muscles, joints, tendons, and
other structures involved in strict and kipping
pull-ups. Ability to perform at least 20 unbroken
strict pull-ups. Increased stamina and efficient
kipping technique for higher rep pull-up
workouts.

Monday

Superset 3 x Max effort strict pull-ups + 3 x Max

effort band pull-aparts. Rest two minutes between
supersets.
1 x Max effort kipping pull-ups.

Tuesday

Wednesday

Friday

Week 1: The Hollow Position

3 x 5 Jumping Pull-Ups. Start with fingertips

approximately 10 above the pull-up bar.

3 x 5 banded pull-ups. If you are able to achieve

more than 5 reps, move to a lighter band.

Week 2: Straight Arm Kipping

3 x 10 banded chin-ups. If you are able to achieve 2 x Max Effort Flexed-Arm Hang. Rest 1-minute
more than 10 reps, move to a lighter band.
between efforts.
3 x 5 Jumping Pull-Ups. Start with fingertips
approximately 10 above the pull-up bar.

Week 3: The Kipping Bridge

Week 4: The Push Away

Tuesday

Week 1: The Hollow Position

Week 2: Straight Arm Kipping

Wednesday

Friday

3 x 5 banded pull-ups. If you are able to achieve

more than 5 reps, move to a lighter band.
3 x 5 banded chin-ups. If you are able to achieve
more than 5 reps, move to a lighter band.

3 x 5 banded pull-ups. If you are able to achieve

more than 5 reps, move to a lighter band.

Max effort strict pull-ups.

Week 3: The Kipping Bridge

2 x Max Effort Flexed-Arm Hang. Rest 1-minute

between efforts.

Week 4: The Push Away

3 x 5 Jumping Pull-Ups. Start with fingertips

approximately 10 above the pull-up bar.

Tuesday

Wednesday

Week 1: The Hollow Position

3 x Max effort strict chin-ups. Rest 2 Minutes

between sets.

Week 2: Straight Arm Kipping

Week 3: The Kipping Bridge
Week 4: The Push Away

Friday

5 x 5 weighted strict pull-ups. Use heaviest weight

possible. Goal is to increase total weight each
week.
1 x Max effort kipping pull-ups.