12 September 2016

Article: Three Keys to Achieving That First Pull-Up

Warm-up
Double Under Practice
- 100 or 2 min practice

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Heel Up / Down
PVC Pass-Throughs, Wrist Mob, Super Rack
High Glute S&F (ball)

Metcon
4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Weightlifting
Front Squat (3 x 8 @~75% 1RM)

Weighted Pull-ups (3 x 8 @~75% 1RM)
or Pull-Up Variations (Practice for max reps)