The Guides THE CFN STRICT PULL UP PROGRAMME THIS PROGRAM HAS BEEN DESIGNED TO HELP OUR MEMBERS PROGRESS TOWARDS THEIR FIRST STRICT PULL UP OR TO INCREASE THEIR CAPACITY TO PERFORM MORE STRICT PULL UPS IF THEY ALREADY HAVE ONE.
CFN STRICT PULL UP PROGRAM This program has been designed to help our members progress toward their first strict pull up or to increase their capacity to perform more strict pull ups if they already have one. “The strict pull up should be mastered before moving to the kipping pull up.” The shoulder has the greatest range of motion of any joint in the body. It has a complex system of bone, ligament and muscle to create this range of motion and can be very susceptible to injury if it is not appropriately strong for its task. A couple notes: • Getting better at pull-ups, push-ups, muscle-ups, dips, and handstand pushups is about volume. In any phase feel free to add in more pull-ups to progress faster. • Buy a pumice stone and scrub your hands in the shower 2-3 times a week. This will help prevent skin tears on your hand. • The following progressions are more of a rough template for developing the pull-up. • The most important part of this setup is the idea of following a progression instead developing pull-up capacity by sporadicly working on it. • Warm up’s are simply before your scheduled training or class and cool downs are after scheduled training or class. • A high BMI will increase the time it takes to advance through the phases. Please contact a member of staff for the CFN diet plan if you need help managing your BMI. • Do not rush trying to get to the next phase. Only move on once you can complete that phases goal with confidence and consistency. • EMOM = Every Minute On the Minute. Start a timer and perform the required amount of work on the turn of the minute. Whatever time you have remaining is rest until the next minute starts and the work begins again.
DISCLAIMER This program has been adapted from Chris Stroud’s online strict pull up guide guide that can be viewed with this link, http://www.chrisstroud.net/pull-up-progression-template-for-crossfit/
PHASE ONE: THE WORKOUT CURRENT ABILITY
0 strict pull ups.
GOAL
1 strict pull up without any form of kip or assistance.
HOW TO
Do the workout 2-3 per week. Consistency is key.
PROGRESS TO THE NEXT PHASE WHEN,
When you can perform 3 strict pull in in 1 minute.
* Run, bike, ski or row for about 5 minutes before starting the programmed warm up to get blood flowing and to get your heart rate elevated.
PHASE ONE WORKOUT WARM UP
MAIN SET
a. 10 PVC passovers b. 10 arm circles per side ... Repeat 3 times.
a. 3 sets 8-12 banded pull-ups. If you go over 12 move to a band with less resistance. Focus on a controlled lowering phase during the exercise. b. Accumulate 25 ring rows. Move up 3-5 reps a week until you move to phase 2. If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor. c. Accumulate 25 banded face-pulls. Move up 3-5 reps a week until you move to phase 2. d. Accumulate as much time as possible hanging from the bar in 3 attempts. Rest 90s between attempts.
COOLDOWN
a. 0:45 pec minor stretch per side b. 0:45 lat stretch per side c. 0:45 forearm stretch
RESULT
RESULT
RESULT
PHASE ONE: THE MOVEMENTS WARM UP a. PVC PASSOVERS
b. ARM CIRCLES
MAIN SET a. BAND ASSISTED PULL UP
b. THE RING ROW
c. BANDED FACE PULL
PHASE ONE: THE MOVEMENTS MAIN SET CONTINUED d. BAR HANG
COOLDOWN a. PEC MINOR STRETCH
b. LAT STRETCH
c. FOREARM STRETCH