Pull-up progression template for CrossFit Page 1 of 5

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Pull-up progression template for CrossFit

There is a chasm in the the breadth of CrossFit programs out there where a coherent methodology for
progressing individuals to the point of being highly capable with kipping and butterfly pull-ups in
CrossFit workouts has not been addressed. Included in this rift is also handstand push ups, ring dips,
and muscle ups – which you can see below:

• Pull-up progression template for CrossFit (you are here)

• Ring dip progression template for CrossFit
• Handstand push up progression template for CrossFit
• Muscle Up progression template for CrossFit (Full Course)
• Putting it all together template (Full Course)
• HD Movement library with all movements (Full Course)

This article will address this deficiency by outlining a structured framework that can be done in addition
to an athletes current CrossFit programming to bring them to a point where pull-ups are not a limiting
factor in performing a workout as prescribed and/or improve capacity for high volume pull-up CrossFit
workouts. This article is set up so that coaches can email this article to their clients/members so they
can work on their pull up development on their own. The future muscle up and handstand push up
articles will be structured similarly to this one.

Given that there is a significant range in pull-up ability I will be making a few assumptions so that this
information is targeted at the right people.

• Assumption 1: There are no orthopedic issues that are inhibit range of motion for the movements
outlined below.
• Assumption 2: That this is done in conjunction with a CrossFit program.
• Assumption 3: Exercise selection will be limited by equipment found at most CrossFit gyms. If
most CF gyms had a Graviton Machine there would be heavy use of that during Phase 1 and 2.

A couple notes:

• The shoulder joint is more susceptible to injury when its structures aren’t adequately developed.
For this reason, I highly recommend NOT attempting any sort of kipping prior to being able to do
one strict pull-up. Also, be sure to mobilize/stretch as needed for your shoulders.
• Getting better at pull-ups, push-ups, muscle-ups, dips, and handstand pushups is about volume.
In any phase feel free to add in more pull-ups to progress faster.
• Buy a pumice stone and scrub your hands in the shower 2-3 times a week. This will help prevent
skin tears on your hand.
• The following progressions are more of a rough template for developing the pull-up. The most
important part of this setup is the idea of following a progression instead developing pull-up
capacity by sporadicly working on it. There
• Warm up’s are simply before your scheduled training or class and cool downs are after
scheduled training or class.
• A high BMI will increase the time it takes to advance through the phases.

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Pull-up progression template for CrossFit Page 2 of 5

• Do not rush trying to get to the next phase. Only move on once you can complete that phases
goal with confidence and consistency.
• EMOM = Every Minute On the Minute
• If you end up following this i’d love to hear about how it worked out for you in the comments.

Phase 1

Current ability: 0 strict pull-ups

Goal: 1 strict pull-up with. No kip. Move to phase 2 once you can do 1 strict pull-up relatively easy.

Objective: Strengthening for structures involved in the pull-up. This will primarily be the latissimus
dorsi, biceps, rhomboids, and the varios muscles in the shoulder.

How to: Do 3-4 workouts a week rotating in order. Move to phase 2 once you can do 3 strict pull-ups in
a minute.

Phase 1 weekly template

When Day 1 Day 2 Day 3

Volume Assistance Intensity

Warm 3 sets 8-12 banded pull-ups. If you go 5×5 Self-assisted 5×3-5 banded pull-up.
Up over 12 move to a band with less pull-ups. Scroll down If you can go over 5
resistance. If banded pull-ups are too for information about reps scale up to a more
difficult you can do self-assisted pull- the progressions. difficult progression.
ups until you are capable to progressing
to the band

Warm - - 3 sets of a max hang

Up from a pull bar with 1
minute rest.

Cool Accumulate 25 ring rows. Move up 3-5 3×8-12 curls with 5×5 Self-assisted
Down reps a week until you move to phase 2. barbell pull-ups.
If you can string together more than 10
in row make the movement more
difficult by being more parallel with the
floor.

Cool Accumulate 25 banded face-pulls. - –

Down Move up 3-5 reps a week until you
move to phase 2.

The self-assisted pull-ups be done in a squat rack. Check out this link for a visual. During phase 1 this
will be used to supplement band pull-ups. We need to supplement band pull-ups because strength
curve does not mimic an actual pull-up very well because the assistance goes from most to least during
the upward range of motion. Here are a few modifications you can use to adjust difficulty.

1. Stay on toes only.

2. Put feet on a box or bench in front of you.

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Pull-up progression template for CrossFit Page 3 of 5

3. Use only one leg.

Whichever modification you are using the most important thing to focus on pulling with your back and
using your legs as little as possible. Also, be sure to start with your elbows extended all the way at the
bottom and get your chin over the bar with out reaching with your neck.

Phase 2

Current ability: 1 strict pull-up any day of the week.

Goal: 5 strict pull-ups in a row with. No kip.

Objectives: Every week do more pull-ups than the last. Develop good technique for kipping. Become
stronger in hollow rock position.

How to: Do 3-4 workouts a week. Rest day from pull-ups before day 2 and 4.

Phase 2 weekly template

When Day 1 Day 2 Day 3 Day 4

Volume Volume Assistance Intensity

Warm EMOM 1-3 strict pull-ups Tabata kipping Work on kipping As many strict pull
Up for 5 Min. Every week pull ups. Try to pull up technique ups as possible in 4
either try to get more get more reps mnutes. Add 1
consecutive pull ups or each week minute a week.
add a minute. Do not go
over 10 minutes

Cool Kipping pull-up practice Accumulate 40 Barbell curls 3×1 pull ups with 3-4
Down banded face pulls 3×10-12. You can second negative on
do your hollow the way down. Go up
rocks between 1 rep a week. Focus
sets. intently on lowering
very slowly.

Cool Accumulate 20 hollow Accumulate 20

Down rocks. Add 5/week until hollow rocks. Add
you go to phase 3. Do a 5/week until you
max set of strict pull ups go to phase 3
before and after hollow
rocks

Phase 3

Current ability: Set of 5 strict pull-ups any day of the week

Goal: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string
together a few butterfly pull-ups. Move to Phase 4 once you hit this goal.

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Pull-up progression template for CrossFit Page 4 of 5

Objectives: Develop the stamina for higher rep sets.

How to: Do 2-4 workouts a week. Rest day from pull-ups before day 2 and 4.

Phase 3 weekly template

When Day 1 Day 2 Day 3 Day 4

Volume Volume Assistance Intensity

Warm EMOM 1-3 strict pull-ups for 5 3 sets of max 4 sets max As many
Up Min. Every week either try to get rep kipping or strict pull ups. kipping/butterfly
more consecutive pull-ups or add butterfly pull- Rest 3 minutes pull-ups as possible
a minute. Do not go over 10 ups with 3 between sets. in 5 minutes.
minutes minutes rest

Cool 20 kipping/butterfly pull-ups as Butterfly Butterfly Butterfly pull-up

Down fast as possible and in the least pull-up pull-up practice practice
amount of sets. Go up 5/week but practice
do not exceed 50. If you hit 50
while still in phase 3 try to beat
time each week.

Phase 4

Current ability: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to
string together a few butterfly pull-ups.

Goal: Men 40 butterfly pull-ups. Women 30 butterfly pull-ups. Move to Phase 5 once you hit this goal.

Objectives: Build pull-up capacity

How to: Do 2-3 workouts a week.

Phase 4
When Day 1 Day 2 Day 3

Volume Assistance Capacity

Warm EMOM for 4 minutes. 20 seconds of unbroken 3×5 weighted strict 60 pull-ups as
Up kipping/butterfly pull-ups. If you are proficient pull-up. Rest 3 minutes fast as
at butterfly by this time you are shooting for between sets. Go up 2.5 possible. Go up
18-22 reps for the first set. If you drop off the or 5lb a week. If you 10 a week until
bar in the 20 second period do not jump up till cannot add weight go up you get to 100.
the next minute. Go up 1 minute a week until on weight ever 2-3
you get to 6 minutes. weeks.

Cool Butterfly pull-up practice

Down if you still need to work
on it

Phase 5

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Pull-up progression template for CrossFit Page 5 of 5

Current ability: Men 40 butterfly pull-ups. Women 30 butterfly pull-ups.

Goal: Men 100 pull-ups in under 4:00 and women under 5:00

Objectives: Capacity

How to: Do 2-3 workouts a week. Once you complete cycle 1 go to cycle 2 and then back again.

Phase 5 - Cycle 1
When Day 1 Day 2 Day 3

Warm Tabata 5×5 weighted strict pull-up. Rest 5 sets of pull ups. Do not go
Up or kipping/butterfly 3 minutes between sets. Go up over 20 pull ups a set. The
Cool chest to bar pull-ups 2.5 or 5lb a week. If you cannot goal is to hit 20 reps in a row
Down add weight go up on weight ever for 5 sets. 60 seconds rest
2-3 weeks. between sets.

Phase 5 - Cycle 2
When Day 1 Day 2 Day 3

Warm Up Tabata 5×5 weighted strict pull-up. Rest 3 minutes 100 kipping/butterfly
or Cool kipping/butterfly between sets. Go up 2.5 or 5lb a week. If pull-ups for time.
Down pull-ups you cannot add weight go up on weight
ever 2-3 weeks.

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http://www.chrisstroud.net/pull-up-progression-template-for-crossfit/ 28/03/2016