Hey CrossFit Vernon! It’s been a looooong time since I wrote a blog post but this has been floating around between a few of the ladies and I thought it was a good chance to share it with everyone. You can apply this progression to anything body weight. Pull-ups, handstand push-ups, muscle-ups, the list goes on. The important thing is to be consistent and put in the work! So without further adieu I give you the CrossFit Vernon Strict Pull-up Progession version 2.0.
This is a ‘grease the groove’ program. We call it grease the groove because you’re building motor patterns more so than building strength, though strength is an added benefit of doing so many reps! The days you do it on don’t matter, you can do it anywhere from 3-7 days a week obviously the more the better. If you have one of those door frame pullup bars at home they work excellent for this! It starts out easy but it’s important to start easy and build progressively. The first 2 or 3 weeks may be easy but by the end you’ll be banging out strict pull-ups like Bruce Lee.
Week 1 6 sets of 1 rep – 6 reps per day
Week 2 5 sets of 2 reps – 10 reps per day
Week 3 4 sets of 3 reps – 12 reps per day
Week 4 8 sets of 2 reps – 16 reps per day
Week 5 6 sets of 3 reps – 18 reps per day
Week 6 5 sets of 4 reps – 20 reps per day
Week 7 8 sets of 3 reps – 24 reps per day
*In week 7 test your max strict pull-ups with no assistance
Week 8 7 sets of 4 reps – 28 reps per day
Week 9 6 sets of 5 reps – 30 reps per day
Week 10 Test max strict pull-ups
So I’ve outlined here the number of pull-ups you’ll do every day (not that you needed me to do the math for you.) You can also see after every week the total number of accumulated pull-ups to date, assuming it’s done 3x per week. Done more than 3x per week is even better. These shouldn’t take more than 5 minutes to complete even at week 9. To help with time management you can set a timer and do them on 30s/45s/60s. Hope this helps out!
3 Rounds:
Spiderman push-ups x5/side,
Ring rows x10,
Inchworm+pushup x5,
Thoracic bridge x5/side
EMOM x12
Even 5 power clean
Odd 3 push jerk
Alternating Tabatta:
HSPU/Chest to Bar


December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift


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