Mobilis CrossFit Pull-up program

In CrossFit dingen waar we meer over willen weten by SabineWeijers

Day 1.

A> Warm up big time!

B> Pull Up Test.

Can you do a Pull Up?

If not? You are category 1

If you have 1-4 decent reps? You are category 2

If you have 5-9 reps? You are category 3

If you have more then 10 reps? You are category 3 with 5kg weightvest

A>

Category 1: Negative Chin Up

2/3-2/3-2/3-2/3 reps. Control down 4 seconds

Category 2: Pull Up with negative control

4-4-4-4

Category 3: Pull Ups with negative control

9-8-7-6-5

B>

Category 1: Bent Over Rowing 45 degree

10-8-6-12

Category 2: Bent Over Rowing 45 degree

10-8-6-15

Category 3: Bent Over Rowing 45 degree

10-8-6-18

C>

Category 1: Bicep Curls

15-15-15 with barbell 20/15kg

Category 2: Bicep Curls

12-12-12 with barbell 25/20kg

Category 3: Bicep Curls

12-12-12 with barbell 30/22,5kg

Day 2.

A>

Category 1:

90 Degree Pull Up Hang 15″-15″-15″-15″ seconds

Category 2:

90 Degree Pull Up Hang 30″-30″-30″-30″ seconds

Category 3:

Weighted Pull Up w/5kg vest 4x 2 reps, followed by 3 negatives.

B>

Category 1:

Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)

Category 2:

Assisted Pull Up 8/12-8/12-8/12-8/12 (Use a spotter)

Category 3:

45-Degree Bent Over Row 3 x 12 (increase weight each set)

C>

Category 1:

Dumbbell/KB Row 10-8-6 (Control on the way down)

Category 2:

Dumbbell/KB Row 12-9-6 (Control on the way down)

Category 3:

Dumbbell/KB Row 12-12-12 (Control on the way down. Increase weight each set)

Day 3.

A>
Category 1: Negative Chin Up

3/4-3/4-3/4-3/4 reps. Control down 4 seconds Plus start from a STIL hang

Category 2: Pull Up with negative control

5-5-4-4

Category 3: Pull Ups with negative control

10-9-7-6-5

B>

Category 1: Bent Over Rowing 45 degree

11-9-7-13

Category 2: Bent Over Rowing 45 degree

12-10-8-15

Category 3: Bent Over Rowing 45 degree

12-10-8-12

C>

Category 1: Bicep Curls

18-16-14 with barbell 20/15kg

Category 2: Bicep Curls

16-14-12 with barbell 25/20kg

Category 3: Bicep Curls

16-14-12 with barbell 30/22,5kg

Day 4.

A>
Category 1:
90 Degree Pull Up Hang 20”-20”-20”-20” seconds. If possible, or else as close as possible to the 20”sec

Category 2:

90 Degree Pull Up Hang 35”-35”-35”-35” seconds. If possible, or else as close as possible to the 35”sec

Category 3:

Weighted Pull Up w/5kg vest 4x 3 reps, followed by 4 negatives.

B>

Category 1:

Assisted Pull Up 10/12-10/12-10/12-10/12 (Use a spotter)

Category 2:

Assisted Pull Up 10/12-10/12-10/12-10/12 (Use a spotter)

Category 3:

45-Degree Bent Over Row 4 x 12 (increase weight each set)

C>

Category 1:

Dumbbell/KB Row 12-10-8 (Control on the way down. It should get f… Annoying)

Category 2:

Dumbbell/KB Row 14-11-9 (Control on the way down. It should get f… Annoying)

Category 3:

Dumbbell/KB Row 10-10-10 (Slow on the way down. Increase weight)

Day 5.

A>

Category 1/2/3:

Toes on box assisted Pull Ups 6-6-6-6-6 (Tempo 4121)

B>

Category 1/2/3:

Deadhang Pull Up Hold 3x max seconds. Knuckles on top of bar

C>

Category 1/2/3:

Barbell Bicep Curls 3×21 (21 is 7 reps from 90 degree elbow to shoulders, then 7 reps from full extension Elbow to 90 degree elbow and then 7 reps Full ROM.

Day 6.

A>

Category 1: Negative Chin Up

4/6-4/6-4/6-4/6 reps. Control down 4 seconds Plus start from a STILL hang

Category 2: Pull Up with negative control

6-6-5-5

Category 3: Pull Ups with negative control

12-9-7-6-5

B>

Category 1: Bent Over Rowing 45 degree

11-10–9-13

Category 2: Bent Over Rowing 45 degree

12-12–10-15

Category 3: Bent Over Rowing 45 degree

12-12-12-12

C>

Category 1/2/3: Bicep Curls

14-14-14 with a barbell AHAP

*Make sure you start from a full lockout of the elbows. Control on the way down.

Day 7.

A>

Category 1:
4 sets of Pull Up Hang (3 positions)
1. Chin above bar/2. slightly above 90 degree elbows/3. below 90 degree elbow 10”/10”/10” seconds.
If possible, or else as close as possible to the 10”sec per position

Category 2:

4 sets of Pull Up Hang (3 positions)
1. Chin above bar/2. slightly above 90 degree elbows/3. below 90 degree elbow 13”/13”/13” seconds

Category 3:
4 sets of Pull Up Hang (2 positions)
1. Chin above bar/2. Full extension elbow, repeat twice = 1 set.
8”sec per position

If you can not go up by yourself, ask spotter to help.

B>

Category 1:

Assisted Chin Up 11/13-11/13-11/13-11/13 (Use a spotter)

Category 2:

Assisted Chin Up 11/13-11/13-11/13-11/13 (Use a spotter)

Category 3:

45-Degree Bent Over Row 4 x 12 (increase weight each set)

C>

Category 1:

Dumbbell/KB Row 12-10-8 (Tempo 51X1)

Category 2:

Dumbbell/KB Row 14-11-9 (Tempo 51X1)

Category 3:

Dumbbell/KB Row 8-8-8 (Tempo 4040)

Day 8.

A>

Category 1/2:

Toes on box assisted Pull Ups 6-6-6-6 (Tempo 4040)

Category 3

Pull Ups 6-6-6-6 (Tempo 4040) Use spotter if needed

B>

Category 1/2/3:

Deadhang Pull Up Hold 3x max seconds. Knuckles on top of bar

C>

Category 1/2/3:

Barbell Pullovers on Bench 6-6-6-6 (tempo 4040)

Day 9.

Time for your first pull up

or your biggest set ever!!!!!

15′ warm up >

AMRAP in 10′ of
1 Pull Up

*Every rep starts from a full

extension in the arms and

ends with the chin above the bar.

After every rep? jump on the floor

and start again.

Category 1: Take your time after each rep.

For example 1 rep every minute

Category 2: Take your time, get to know your body.

For example 1 rep per 45 seconds

Category 3: Pace but do AMRAP

Day 10.

Time for your first pull up

or your biggest set ever!!!!!

Or this happened last time

already. If so? Congratz, now continue

15′ warm up >

Strict pull-up

EMOM for 10 minutes

Category 1: 2

Category 2: 4

Category 3: 5

*Or toes assisted when failure

Day 11.

Time for your first pull up

or your biggest set ever!!!!!

Or this happened on day 10

already. If so? Congratz, now TRAIN HARDER!

15′ warm up >
TimeCap 10 minutes

Category 1: 21-15-9

Strict Pull Ups

Air Squats x2

Category 2: 21-15-9

Strict Pull Ups

Air Squats

Ab Mat Sit Ups x2

Category 3: 21-15-9

Strict Pull Ups

Air Squats

Ab Mat Sit Ups x2