WOD
December 30, 2016

Outcast CrossFit – CrossFit

Warm-up

Shuttle run

2 rds

15 Kettle bells

15 Burpees

15 sit ups

Metcon

Metcon (Time)

5 Rounds for time of:

40 Double-unders

2 Clean & Jerk 225/155

Metcon (Time)

27-21-15-9-3 reps of:

Wall Ball’s 20/14

Power Snatch 75/55

Metcon (Time)

3 Rounds for time of:

21 Calories, Rowing

14 Handstand Push-ups

7 Front Squats 185/115

December 30, 2016

Technique and Progressions for Strict Pull-ups – TechniqueWOD


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This week on techniquewod, we’re talking about some simple and effective progressions that will help you master the strict pull-up.

If you can’t perform a dead-hang strict pull-up yet, this episode will help you get there quickly. And if you can do that, awesome! We’ll also tell you how to load the pull-up effectively so that you can keep making progress and avoid injuries.

If you can master the strict pull-up, then you’ll have absolutely no problem later on with muscle-ups and other tough gymnastics movements.

 

Don’t miss episode 181 of Barbell Shrugged: How to Pimp Your Pull-Ups

 

1. Start from the hang.

Keep your wrists slightly flexed and over the bar, with the thumbs wrapped all the way around. That will improve your grip and pulling strength.

Hang with your feet slightly out in front of your body, careful to maintain activated abs and a solid hollow body position. This might be hard enough on its own at the start, which is fine. Just practice. Once you can hold position for 30-seconds you’re ready to move on.

Initiate the pull-up from the very bottom, at full shoulder flexion, by drawing your shoulder blades down and back. From there you can finish the movement by pulling your chin to the bar.

Don’t curl your legs or hyperextend at any point during the pull. This compromise in mechanics will make continual progress pretty much impossible.

 

2. What if I can’t finish?

Here’s a simple drill you can practice.

Put a barbell in the squat rack, right at the level of your collarbone. Walk up to that bar and get into final position. Keep the very same pull-up grip. The bar should be right up next to your clavicle, with your chin just over top. Your neck should remain neutral.

All you have to do is lift your feet and keep all the same positions. Just like with the hang, practice by holding this position in 30 second bursts. In no time at all your pull-up will start to improve.

Screen Shot 2015-06-09 at 3.20.35 PM

 

3. How should I scale?

You can work your way up to strict pull-ups a bunch of different ways. Banded pull-ups and ring rows are common examples. These are fine exercises, but the truth is that there’s very little carryover to the strict pull-up.

For better performance, you should actually make a few modifications:

  • Work the rings, but place your feet up on a box and let your hips sink as low as possible. This more vertical line of pull will have more correspondence to the pull-up.
  • As you get stronger, try standing on a box that’s just slightly behind the pull-up bar. Start your pull, keeping the top of your feet on the box and pushing with the legs for assistance when needed.

 

4. Try going slow.

This is one of the best ways to increase your pull-up strength.

Start from the top from your box. Keep your chin above the bar for 2-3 seconds, then lower your body under control, all the way down to full flexion, over about 5-10 seconds. Hold the bottom for 2-3 more seconds and you’re done.

Something like 2-3 sets of this is more than enough. But feel to increase the volume as long as you do not lose position on the descent.

 

5. The best ways to add weight.

With time and proper progression you will master the pull-up. And yes, sooner or later you will need to add some weight to make things harder.

The easiest thing you can do is hold a medicine ball between your legs, keeping all your key grip and body positions in mind. You can also hold a dumbbell kettlebell between your feet, both techniques work well. As you get really strong during this movement, the best thing you can do is get yourself a weighted pull-up belt.

They’re cheap and very useful.

Screen Shot 2015-06-09 at 3.24.47 PM

 

 

Got questions? 

Got a question about mastering the pull-up? Just leave a comment below, we’d love to help you out. Until then, make sure to check out Episode 181 of Barbell Shrugged. We geek out on pull-ups :)

Move well,

Chris

WOD
December 29, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 5×10 sec rest 20 sec

12 Tabata rds

5 kettle bells

10 double unders

5 Ring rows

5 burpees

Core

6 Tabata rds – L-sit (10 Sec)

Gymnastics

Handstand negative progression – 18 (2×9/3×6)

Weightlifting

Deadlift (5×3 increase weight each set )

Sled push (5×1 Increase weight each set )

Metcon

Cool down

Air dyne 3 min

FR- quads/calves/low back

LB- chest

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

WOD
December 28, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×75 rest 20 sec

4 rds

Couch stretch

8 Tabata rds

10 double unders

5 pull ups

5 burpees

Core

6 Tabata rds – Grass hoppers

Gymnastics

Handstand negative progression -18 (2×9/3×6)

Weightlifting

Front Rack Lunge (4×8 @40% 1 rep front squat)

Metcon

Metcon (Time)

5 Rds

Run 800m

50ft walking lunge 2×70/55

10 DB snatch 70/55 (alternate)

Cool down

Air dyne 3 min

FR- quads/hamstrings

LB- shouders

WOD
December 27, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×100 rest 20 sec

12 Tabata rds

Overhead squats

10 double unders

5 Ring rows

Core

6 Tabata rds V-ups

Gymnastics

Handstand negative progression – 18 (2×9/3×6)

Weightlifting

Increase weight each set

Overhead Squat (10×2 )

Metcon

Metcon (Time)

30 chest to bars

30 OHS 95/65

20 Bar muscle ups

20 OHS 135/95

10 Muscle ups

10 OHS 185/135

Cool down

Air dyne 3 min

FR- quads

LB- shoulders/chest/upper back

WOD
December 26, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 5×100 rest 20 sec

12 Tabata rds

5 Kettle bell swings

10 double unders

10 walking lunges

5 slam balls

Core

9 Tabata rds- Alternating planks

Gymnastics

Handstand negative progression -16 (2×8/4×4)

Weightlifting

Snatch (1×2 @60%)

Snatch (1×2 @65 )

Snatch (1×2@70)

Snatch (3×2@75)

Metcon

2k Row (Time)

Max Effort 2k Row

Cool down

Air dyne 3 min

FR- quads/butt

LB- shoulders/upper back

WOD
December 25, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5×75 rest 20 sec

12 Tabata rds

5 Jump squats

10 double unders

5 pull ups

5 burpees

Core

9 Tabata rds – Lying toes to bar

Gymnastics

Handstand negative progression-16 (8×2/4×4)

Weightlifting

Back Squat (3×4 @70%)

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

Burpee box jump over 24/20

Metcon (AMRAP – Reps)

4 Min AMRAP

10 ft shuttle run

Metcon (AMRAP – Reps)

3 Min AMRAP

Power clean 155/105

Metcon (AMRAP – Reps)

2 Min AMRAP

Wall balls 20/14 11ft/10ft

Metcon (AMRAP – Reps)

1 Min AMRAP

Max pullups
If you cant do more then 20 in a row do as many as you can in that minute. otherwise try to do 1 max set.

Cool down

Air dyne 3 min

FR- Quads/low back

LB-shoulders

WOD
December 24, 2016

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4x 100M w/ 20 sec Rest

12 Tabata Rounds

Frankensteins

Jumping Lunges

Deadman Hang on Pull up Bar

Burpees

Core

8 Tabata rounds of

Hollow Body Rocks w/PVC

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

50M Right Arm Farmer Carry 55/35

50M Left Arm Farmer Carry 55/35

50 Walking Lunges w/ KB 55/35

25 Deadlifts 125/85

Cool down

Group Stretch

WOD
December 24, 2016

Outcast CrossFit – CrossFit

Warm-up

Run 400/row 500m

2 rds

30 Double unders

10 burpees

10 wallballs

Metcon

12 days of XMAS (Time)

In teams of 2

break up movements how ever you want between the 2 of you

1 heavy tire flip

2 overhead squats 135/85

3 power snatch 135/85

4 handstand pushups

5 kb swings 70/55

6 knees to elbows

7 burpees

8 hang power cleans 135/85

9 push press 135/85

10 sumo deadlift high pulls 135/85

11 muscle ups

12 rope climbs

WOD
December 23, 2016

Outcast CrossFit – CrossFit

Warm-up

Empty sled push 50 M

2 rds

15 Kettle bells

20 Double unders

30 walking lunges

Metcon

3 Minute rest between each wod. Each WOD can be broken up how ever you want

Metcon (AMRAP – Reps)

in teams of 2

7 Min AMRAP

3,6,9,12,15,18,21…

Lateral Burpees

Thrusters 45/35

Metcon (AMRAP – Reps)

7 Min AMRAP

3,6,9,12,15….

Air Squats

Push jerk 95/65

10ft Handstand Walk (each)
each 10ft walk equals 1 rep

Metcon (AMRAP – Reps)

7 Min AMRAP

12/9 Calories, Assault Bike/Row

6 Hang Power clean 95/65

6 Overhead Squats 95/65
Men 12 ladies 9 cal’s