10-31-18 Pull-up Progression Week 4


10-31-18 Pull-up Progression Week 4

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

250m Row / 200m Run

Quad Stretch

Knee to Chest

Cradle Stretch

Side Lunges

Soldier Kicks

Active Spiderman

Active Samson


Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

10 Scap Push-ups

10 Scap Pull-ups

10 “I” and “T”


Metcon (5 Rounds for reps)

5 sets:

16 sec isometric chin up hold

12 Supinated grip bent over rows

Max strict pull-ups

–1-2 min rest between sets–
Record total reps of pull-ups.

Modification: One band limit or modified pull-ups with barbell on rig


Metcon (No Measure)

Workout Rehearsal:

Start at lighter weight:

5 Hang Power Cleans

5 Front Squats

At workouts weight:

3 Hang Power Cleans

3 Front Squats

Metcon (Time)

For time:


Hang Power Cleans 95/65#

Front Squats 95/65#
RX+: 115/80#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 min/side)

3 Pos Banded Shoulder Stretches