Pull Up Love

For those who can complete less than 1 pull up:

3 days a week complete:

As many rounds as needed to meet the daily score:

Max time chin over bar hold, score = seconds

Max ring rows, before stopping or losing plank

Rest 30 – 90 seconds between rounds

Example - If you Pull up and hold chin over bar for 19 seconds, do ring rows until you stop or lose plank. Then back to pull-ups. Repeat until you've met the daily score. (seconds + # ring rows)

• Jan 14 – 18 score = 50 each day for 3 days a week ( total points week 1=150)
• Jan 21 - 25 score = 75 each day for 3 days a week ( total points week2 =225)
• Jan 28 – Feb 1 score = 100 each day for 3 days a week ( total points week 3 = 300)
• Feb 4 – 8 score = 150 each day for 3 days a week ( total points week 4 = 450)
• Feb 11-13 skill work with trainer or experienced crossfitter

*during the challenge, no bands will be used during a WOD. To complete a pullup during a WOD, the athlete will do a jumping pull up and hold chin over bar for 3 seconds, then slowly descend to the ground.
• Valentine’s Day – Test Your Skills


For those who can complete  more than 1pull-up (un-banded)
​
​Determine a goal for number of unbroken pullups. This number will now referred to as “P”.
Rest 30 – 90 seconds between rounds
. During the challenge, never release from the bar during a set of pull ups in a WOD

​3 days a week complete:

• Jan 14–18 dead hang pull ups(dhp) : 3-3-max# (1st round 3-dhp, 2nd round 3-dhp, 3rd round max#-dhp)
• Jan 21-25 weighted pull ups at P/2: Number of pull-ups= P for quality (not timed)
(if my goal is 30, my weight 15#. If my goal is 60, my weight is 30#)
• Jan 28 – Feb 1 Dead hang pull ups 5-5-max# ( 1st round 5-dhp, 2nd round 5-dhp, 3rd round max#-dhp)
• Feb 4 – 8 Weighted pull ups at P: Number = P/5 for quality
• Feb 11 – 13 Skill work

​* during the challenge, never release from the bar during a set of pull ups in a WOD

• Valentine’s Day - Test for improvement.




Words from the Champ