How to Get Your 1st Pull-Up

How to get your 1st pull up at CrossFit Indiana by using Mayhem Affiliates pull up progression plan.
CJ Lyons
February 18, 2023
How to Get Your 1st Pull-Up

How to Get Your First Pull-Up

Day 1


3x5 Pull-Up Negatives: 

Day 2


3x5 One-Leg Box Pull-Ups:

Day 3


3x5 Low Bar Kneeling Pull-Ups:

General Guidelines:

Complete days 1, 2 and 3 in order, with a minimum of one day off between.  If you take a CrossFit class that has pull-ups programmed, consider that class to be a day of pull-up work.  So do not do the pull-up progression that day.  Instead, resume where you left off on your next day of pull-up training.  


Monday - Day 1

Wednesday - Day 2

Friday - lots of pull-ups in the WOD

Following Monday - Day 3

Stick to the plan and you’ll have success!  You just have to keep with it.  It only takes a couple extra minutes before or after class.  If you want it, work for it.  Consistency is key.  You can do it!!!

-Credit: Christi Novak, Mayhem Affiliate

Continue Reading

pushpress gym management software for boutique gyms and fitness studios