Pull Progression

Jan 12, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

8 Min AMRAP:

5 Cal Upper Body Bike Calories

10 Push-ups

10 Empty Barbell Thrusters

5 Strict Pull-ups

Accessory Work

Pull-ups ((Read Details below))

Every 2 Minutes x 5 Rounds, complete an unbroken set of 14 pull-ups.

Make sure to set a banded progression to allow for you to complete the required rep range and battle to meet the same numbers each round.

Next week we will repeat this but with an additional two reps (16 Total Pull-ups).

If you are/were unable to complete all 5 Rounds at the same reps required, then repeat the week at the same reps until you complete the required work for all 5 rounds.

*****Make sure to track band and color sizes you use*****

Metcon

Metcon (AMRAP – Reps)

Max Reps in 7 minutes of:

1-3-5-7-9-11-13-15-17…

Thrusters (95/65lbs)

Pull-ups

Accessory Work

DB Rows ( 4 x 7 (per side) @ same load (heavy))