Why Chest to Bar Pull-ups Are BACK!    October 7 2013

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6 rounds for time of: 
Run 400 meters
25 burpees

Lynn takes it overhead.

Lynn takes it overhead.

Why Chest to Bar Pull-ups Are BACK!

Yesterday we dropped some epic news – we announced the fall skills we’ll be tackling starting next week.

Check it out here.

One of the skills was chest-to-bar pull-ups.  We worked this skill a few skill cycles back.  Why is it back for more?

One of our goals with the skill session is to work on exercises that come up in The Open.  They are often basic skills that will help you perform well in CrossFit benchmark workouts and the skills consistently come up year after year in the worldwide competition.

For example:

11.6 (2011)
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

12.5 (2012)
Retest of 11.6

13.5 (2013)
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.  If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.  If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc

Many people can handle a 65 or 95 pound thruster but the chest to bar pull-ups limit them greatly.  That’s why we’re working on them NOW so come February you are ready for whatever chest to bar Open action comes your way.

And, if chest to bar pull-ups become easier, imagine what it will do for your regular kipping pull-ups.

NOW THE CATCH…as part of this skill cycle, ALL kipping pull-ups in workouts will be chest-to-bar.  We’ll have lots of options for how to do this, whether it’s by adding bands or using a box, but everyone is going to pull a little bit higher for the next three months.  Sweet!

  • karin

    What a jerk! Great job,Lynn!