Crossfit 611 pull up progressions from 0 to hero 💪🏼
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3x5 jumping negative pullups from box, slow descend.

5 rounds:
15s active hang on bar
5 challenging ring rows, 2s hold at top

3x5 vertical hanging ring row

If 5 per set is easy, scale up to 8-10 reps. If 5 is a struggle step back until 5 reps is manageable.

8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull ups per minute)

Result: nro of pullups

Tabata kipping rocks (4 minutes,
20 sec work, 10 seconds rest). Try
to stay consistent within rounds.

If
you can perform a solid kipping
pullup, do these instead.

Bodybuilding:

4-5 rounds:
3-10 strict pull up
10 Db bench press
10 Barbell row
10+10 seated press
30+30m s.a farmer carry