With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 070518.
“How significant is the pull-up? In our view the pullup is:
‚Ä¢ At least as important as any other upper body exercise
‚Ä¢ An essential part of athletic training
‚Ä¢ Perfectly functional
‚Ä¢ A gateway exercise to highly developmental gymnastics movements
‚Ä¢ Singularly unique and valuable, and so has no replacement (‚Äúlat pull-down‚Äù is a weak substitute)
The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar.
Pulling the chest to the bar is very hard but encourages fully ‚Äúopening the chest‚Äù and pulling the shoulders back or ‚Äúclosing the back‚Äù. In the early stages of developing a pull-up it is acceptable to bring the Adam‚Äôs apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pullups.
Technically correct pull-ups:
‚Ä¢ Go from full hang to chest pressing tightly to the bar
‚Ä¢ Lead with the chest up and shoulders way back
‚Ä¢ Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
‚Ä¢ Synchronize respiration to the pull-up: inhale down, exhale up
‚Ä¢ Are motivated by trying to drive the elbows down to the ground not to flex the arm!” Coach Greg Glassman