CrossFit 611 – CrossFit


Pull Up Progression

Every :90 for 10:30 (3 Alt Sets of Each)

Set 1 (Skill): 2-3 Rounds :03-:10 Hollow Hold + :03-:10 Arch Hold

(Note: Drop between sets Focus on positional work here; Keep tight hollow arch; No pull;)

Set 2 (Strength): 10-15 Barbell Curls + 10-15 Supinated Grip Bent over Rows (45/35)

Set 3 (Work): :60 Ascending Ladder of Pull Ups (Strict/Kipping/Butterfly based on current skill level)

(Note: Drop between sets; Keep tight hollow arch)

(Example of ladder; 1 rep….drop….2 reps…drop….3 reps….drop….etc)

(Note: Compare to 1/21)


Metcon (AMRAP – Rounds and Reps)

“Mini Sage”

20:00 AMRAP

20 Thrusters (95/65)

20 Pull Ups or (40 Jumping Pull Ups/Ring Pulls)

20 Burpees (to a plate)


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