Iron Grip CrossFit – CrossFit
So you want to be able to do pull-ups, eh? Do you have ring rows? Do you have ring pullups from the floor? How long can you hang from the bar? Can you hang with one arm? Are you doing negative pullups? Have you been trying to do a little work on them every day?
Pullups simply will not come to those who do not work for them. And they will not get better for those who stop working on them. This is true for most everything we do in CrossFit.
http://library.crossfit.com/free/pdf/pullup_Apr03.pdf
Warm-up
Warm-up (No Measure)
2 Rounds
15 meter Bear crawl
12 KB swings
15 meter Crab walk
12 Situps
15 meter High knees
12 Jump lunges
Skill
Pullup progressions:
Ring row
Ring pullups from floor
Kid’s bar pullups
Negatives
Metcon
Metcon (Time)
5 Rounds For Time:
12 Pullups
12 Box jumps @ 24/20″
200 meter Run