CrossFit Silos – CrossFit
Skill / Technique Work
Time cap for pullup work is 10 minutes!
Beginner Pullup Complex (5×9)
5 rounds not for time:
-1, 3-second static hold with chin over bar
-3 strict pull-ups
-5 kip swings
If necessary, use a band to complete the first two movements. To begin the static hold, jump or execute a strict pull-up to get the chin over the bar. Once there, begin the 3-second hold ensuring the chin is not resting on the bar. If using a band, place the feet into the band, then execute a pull-up to get the chin over the bar. After the static hold, stay on the bar and execute the strict pull-ups ensuring the arms are completely straight at the bottom. Continue to stay on the bar to execute the 5 kip swings using the shoulders and lats to press into the bar to keep the movement controlled. If using a band for the strict pull-ups, come out of the band before practicing the kip swings.
Intermediate Pullup Complex (5×15)
5 rounds not for time:
-3 weighted pull-ups
-5 strict pull-ups
-7 kipping pull-ups
For weighted pull-ups find a weight that allows the athlete to execute 3 consecutive pull-ups before moving to the strict unweighted pull-ups.
Rx Pull Up Complex (3×20)
3 rds not for time:
5 Strict Pull Ups
5 Kipping Pull Ups
5 Butterfly Pull Ups
5 Chest to Bar Pull Ups
– Goal is Unbroken straight through, scale reps if needed
* Rest as needed b/t rds- scale as needed
Fight Gone Bad with a Twist (Time)
“Fight Gone Bad with a Twist”
3 Rounds of:
25 Wall Balls 20/14#
25 Sumo Deadlift High-pulls 45/35#
25 Box Jumps 20″
25 Push Press 45/35#
25 CAL Row
*Rest 1 minute after each round.
