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Pull Up Progression


Pull Up Progression

CrossFit Invigorate – CrossFit


Warm-up (No Measure)

Row 250 meters x 5 sets

Rest 1 min in between
*If it takes 30 seconds to row 100 meters, you rest 30 seconds before next set


Pull Up Progression

Hollow Hold on Floor (30 seconds hold/ 30 seconds off for a total of )

Hollow hold on floor with PVC Pipe

Hollow Hold on Bar (20 seconds on 20 seconds off )

hollow hold on bar

Pull-ups (8-12 )

If you don’t have strict pull ups, use a band and shoot for 8-12 reps with band. if its too easy, use a less tension band/ too hard stronger band.


Pull-ups (8-12 )

Reps of kipping pullups on box first. Use one leg to practice the motion if pull- ups and progress to no box.

Scapula Pulls (10 )

activation movement on bar

YTW (10 )

10 reps of each position (y) (t) (w)

Negative Pull Ups (5 x 2 )


Metcon (AMRAP – Reps)

9- min amrap

10 wall balls

30 Double unders or singles

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