Pull ups

CrossFit Tenacity – WOD


Warm-up (No Measure)

2 Sets:

10 Pass throughs

20 sec Twisted cross

10 Hips down push ups

3 Sets:

8 One arm high pulls (each)

8 Shoulder tap + knee to elbow

5 Lat Pull ups (STRICT)


Strict Pull Up (5 x 5)

Add weight if needed.


If you can’t do 5 UB Strict Pull ups, do 10 Ring rows + 1 SLOW Negative Pull up.


Metcon (No Measure)

7 Rounds for quality:

15 Push ups

11 Toes to bar
This is not for time.

Use it as a chance to practice these movements with a more difficult scaling option than you’d normally use in a faster paced workout.

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman