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http://www.chrisstro ud.net/pull-up-pro gressio n-template-fo r-cro ssfit/

Pull-up progression template for CrossFit

T here is a chasm in the the breadth of CrossFit programs out there where a coherent methodology f or
progressing individuals to the point of being highly capable with kipping and butterf ly pull-ups in CrossFit
workouts has not been addressed. Included in this rif t is also handstand push ups, ring dips, and muscle
ups which you can see below:
Pull-up progression template f or CrossFit (you are here)
Ring dip progression template f or CrossFit
Handstand push up progression template f or CrossFit
Muscle Up progression template f or CrossFit (Full Course)
Putting it all together template (Full Course)
HD Movement library with all movements (Full Course)
T his article will address this def iciency by outlining a structured f ramework that can be done in addition to
an athletes current CrossFit programming to bring them to a point where pull-ups are not a limiting f actor in
perf orming a workout as prescribed and/or improve capacity f or high volume pull-up CrossFit workouts.
T his article is set up so that coaches can email this article to their clients/members so they can work on
their pull up development on their own. T he f uture muscle up and handstand push up articles will be
structured similarly to this one.
Given that there is a signif icant range in pull-up ability I will be making a f ew assumptions so that this
inf ormation is targeted at the right people.
Assumption 1: T here are no orthopedic issues that are inhibit range of motion f or the movements
outlined below.
Assumption 2: T hat this is done in conjunction with a CrossFit program.
Assumption 3: Exercise selection will be limited by equipment f ound at most CrossFit gyms. If most
CF gyms had a Graviton Machine there would be heavy use of that during Phase 1 and 2.
A couple notes:
T he shoulder joint is more susceptible to injury when its structures arent adequately developed. For
this reason, I highly recommend NOT attempting any sort of kipping prior to being able to do one
strict pull-up. Also, be sure to mobilize/stretch as needed f or your shoulders.
Getting better at pull-ups, push-ups, muscle-ups, dips, and handstand pushups is about volume. In
any phase f eel f ree to add in more pull-ups to progress f aster.
Buy a pumice stone and scrub your hands in the shower 2-3 times a week. T his will help prevent skin
tears on your hand.
T he f ollowing progressions are more of a rough template f or developing the pull-up. T he most
important part of this setup is the idea of f ollowing a progression instead developing pull-up
capacity by sporadicly working on it. T here
Warm ups are simply bef ore your scheduled training or class and cool downs are af ter scheduled
training or class.
A high BMI will increase the time it takes to advance through the phases.
Do not rush trying to get to the next phase. Only move on once you can complete that phases goal
with conf idence and consistency.

EMOM = Every Minute On the Minute

If you end up f ollowing this id love to hear about how it worked out f or you in the comments.
HD Video Library f or all 25 movements in this pull-up program f or only $5. Click here to purchase and get
instant access.

Phase 1
Current ability: 0 strict pull-ups
Goal: 1 strict pull-up with. No kip. Move to phase 2 once you can do 1 strict pull-up relatively easy.
Objective: Strengthening f or structures involved in the pull-up. T his will primarily be the latissimus dorsi,
biceps, rhomboids, and the varios muscles in the shoulder.
How to: Do 3-4 workouts a week rotating in order. Move to phase 2 once you can do 3 strict pull-ups in a
minute.
Phase 1 weekly template
When

Day 1

Day 2

Day 3

Volume

Assistance

Intensity

Warm
Up

3 sets 8-12 banded pull-ups. If you go over 12

move to a band with less resistance. If banded pullups are too dif f icult you can do self -assisted pullups until you are capable to progressing to the
band

55 Self -assisted
pull-ups. Scroll
down f or
inf ormation about
the progressions.

53-5 banded pullup. If you can go over

5 reps scale up to a
more dif f icult
progression.

Warm
Up

3 sets of a max hang

f rom a pull bar with 1
minute rest.

Cool
Down

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 dif f icult by being more parallel with the f loor.

38-12 curls with

barbell

55 Self -assisted
pull-ups.

Cool
Down

Accumulate 25 banded f ace-pulls. Move up 3-5

reps a week until you move to phase 2.

T he self-assisted pull-ups be done in a squat rack. Check out this link f or a visual. During phase 1 this will
be used to supplement band pull-ups. We need to supplement band pull-ups because strength curve does
not mimic an actual pull-up very well because the assistance goes f rom most to least during the upward
range of motion. Here are a f ew modif ications you can use to adjust dif f iculty.
1. Stay on toes only.
2. Put f eet on a box or bench in f ront of you.
3. Use only one leg.
Whichever modif ication you are using the most important thing to f ocus on pulling with your back and using
your legs as little as possible. Also, be sure to start with your elbows extended all the way at the bottom
and get your chin over the bar with out reaching with your neck.

Phase 2

Current ability: 1 strict pull-up any day of the week.

Goal: 5 strict pull-ups in a row with. No kip.
Objectives: Every week do more pull-ups than the last. Develop good technique f or kipping. Become
stronger in hollow rock position.
How to: Do 3-4 workouts a week. Rest day f rom pull-ups bef ore day 2 and 4.
Phase 2 weekly template
When

Day 1

Day 2

Day 3

Day 4

Volume

Volume

Assistance

Intensity

Warm
Up

EMOM 1-3 strict pull-ups f or 5

Min. Every week either try to get
more consecutive pull ups or add
a minute. Do not go over 10
minutes

Tabata
kipping pull
ups. Try to
get more
reps each
week

Work on
kipping pull up
technique

As many strict pull ups as

possible in 4 mnutes. Add 1
minute a week.

Cool
Down

Kipping pull-up practice

Accumulate
40 banded
f ace pulls

Barbell curls
310-12. You
can do your
hollow rocks
between sets.

31 pull ups with 3-4

second negative on the way
down. Go up 1 rep a week.
Focus intently on lowering
very slowly.

Cool
Down

Accumulate 20 hollow rocks. Add

5/week until you go to phase 3.
Do a max set of strict pull ups
bef ore and af ter hollow rocks

Accumulate 20
hollow rocks.
Add 5/week
until you go to
phase 3

Phase 3
Current ability: Set of 5 strict pull-ups any day of the week
Goal: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string together
a f ew butterf ly pull-ups. Move to Phase 4 once you hit this goal.
Objectives: Develop the stamina f or higher rep sets.
How to: Do 2-4 workouts a week. Rest day f rom pull-ups bef ore day 2 and 4.
Phase 3 weekly template
When

Day 1

Day 2

Day 3

Day 4

Volume

Volume

Assistance

Intensity

Warm
Up

EMOM 1-3 strict pull-ups f or 5 Min. Every

week either try to get more consecutive pullups or add a minute. Do not go over 10
minutes

3 sets of max
rep kipping or
butterf ly pullups with 3
minutes rest

4 sets max
strict pull
ups. Rest 3
minutes
between
sets.

As many
kipping/butterf ly
pull-ups as
possible in 5
minutes.

Cool
Down

20 kipping/butterf ly pull-ups as f ast as

possible and in the least amount of sets. Go
up 5/week but do not exceed 50. If you hit 50

Butterf ly pullup practice

Butterf ly
pull-up
practice

Butterf ly pullup practice

while still in phase 3 try to beat time each

week.

Phase 4
Current ability: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to
string together a f ew butterf ly pull-ups.
Goal: Men 40 butterf ly pull-ups. Women 30 butterf ly pull-ups. Move to Phase 5 once you hit this goal.
Objectives: Build pull-up capacity
How to: Do 2-3 workouts a week.
Phase 4
When

Warm
Up

Day 1

Day 2

Day 3

Volume

Assistance

Capacity

EMOM f or 4 minutes. 20 seconds of unbroken

kipping/butterf ly pull-ups. If you are prof icient at
butterf ly by this time you are shooting f or 18-22 reps
f or the f irst set. If you drop of f the bar in the 20
second period do not jump up till the next minute. Go
up 1 minute a week until you get to 6 minutes.

35 weighted strict pullup. Rest 3 minutes

between sets. Go up 2.5
or 5lb a week. If you
cannot add weight go up
on weight ever 2-3
weeks.

60 pull-ups
as f ast as
possible.
Go up 10 a
week until
you get to
100.

Cool
Down

Butterf ly pull-up practice

if you still need to work
on it

Phase 5
Current ability: Men 40 butterf ly pull-ups. Women 30 butterf ly pull-ups.
Goal: Men 100 pull-ups in under 4:00 and women under 5:00
Objectives: Capacity
How to: Do 2-3 workouts a week. Once you complete cycle 1 go to cycle 2 and then back again.
Phase 5 - Cycle 1
When

Day 1

Day 2

Day 3

Warm
Up or
Cool
Down

Tabata
kipping/butterf ly
chest to bar
pull-ups

55 weighted strict pull-up. Rest 3

minutes between sets. Go up 2.5 or 5lb
a week. If you cannot add weight go up
on weight ever 2-3 weeks.

5 sets of pull ups. Do not go over

20 pull ups a set. T he goal is to hit
20 reps in a row f or 5 sets. 60
seconds rest between sets.

Phase 5 - Cycle 2
When

Day 1

Day 2

Day 3

Warm Up
or Cool
Down

Tabata
kipping/butterf ly
pull-ups

55 weighted strict pull-up. Rest 3 minutes between sets.

Go up 2.5 or 5lb a week. If you cannot add weight go up
on weight ever 2-3 weeks.

100
kipping/butterf ly
pull-ups f or
time.