<![CDATA[Negative Pull Ups and Reverse Lunges Pull ups are a basic movement in CrossFit, yet in and of themselves they are an intermediate gymnastic movement. Starting out pulling your bodyweight can seem like an insurmountable task. Don’t fall prey to the mistakes of progressing too fast, kipping before you’re ready, or skipping over the fundamentals. There are tons of strategies and methods of assistance to get your chin over that bar, but not all of them are helping you to get stronger. To get your first pullup what you want to do is build strength. This means operating at 80%+ of your max effort at a minimum. Ring rows are one of the most effective methods to build strength and are easily varied in intensity by changing your positioning. Mark your foot positioning each workout and begin to creep your body closer to parallel with the floor each time. This will increase the load by involving a greater percentage of your bodyweight.
Negative pullups are also effective at building strength. Start with a five-second controlled descent and build to longer durations of time.Eccentric work can be very taxing and leave you sore, so start conservatively and add on as your body tells you. Don’t combine a lot of eccentric pulling work and then a hard metcon involving similar movements. Strength Workout (SWOD) A1. 4 x 5 Negative Pull Ups A2. 3 x 6 Lateral Box Step Ups
[caption id="attachment_596" align="aligncenter" width="403"] Abby hitting the step ups[/caption]
Workout of the Day (WOD) 12-9-6 Front Rack Reverse Lunges (115/75) Ring Rows (Feet Elevated) Rest 1 minute Repeat]]>