Saturday, June 30th

A1) Barbell SL RDL:
3×5 ea leg

A2) Barbell Bent Over Row:

Build in weight
“3 Rounds For Time: (18 min cap)
40 Box Jump Over
50 Cals on Rower

Friday, June 29th

A) Pause Back Squat: (15 min cap)
2×5 @ 70%
2×4 @ 75%

3 sec pause in bottom
18 Min AMRAP:
**Buy in: 1 Mile Run**
20 Wallballs
10 SDHP (95/65)
20 Sit-ups
10 Bar Facing Burpee

Thursday, June 28th

A) 3 Rounds NFT:
:30 Hanging L-sit
5-10 Strict Ring Pull-ups
:30 Nose & Toes
5-10 Strict Ring Dips
:30 Hollow Hold
5-10 Strict HSPU

B) Complex: 4 rounds
3 Snatch Pull
2 Hang Snatch
ME Overhead Squat

Wednesday, June 27th

A) Front Squat: (12 Min Cap)
2×8 @ 65%
2xME @ 55%

B1) Ring Push-up:
B2) Strict Chin-Up:
(10 Min Cap)

C) 3 Min Amrap:
10 Power Cleans
10 Box Jumps
ME Cals on Rower

**Rest 3:00**

3 Min Amrap:
20 Deadlift
10 C2B/Pullups
ME Cals on Rower

Weight for both amraps is 60% Clean

Tuesday, June 26th

A) Push Press:
15 Min to establish today’s 3RM

B) 3 Rounds for time: (16 min Time Cap)
15 Power Snatch (75/55)
100 DU/200 SU
10 T2B
50ft HSW/30 Shoulder taps

Monday, June 25th

A) 12 Min EMOM:
Min 1-4) 3 Squat Clean & Jerk @ 65%
Min 5-8) 2 Squat Clean & Jerk @ 75%
Min 9-12) 1 Squat Clean & Jerk @ 85%

B) 6 Min AMRAP:
50 Ft FR & OH KB Walking Lunge (R)
15 KB Deadlift
50 ft FR & OH KB Walking Lunge (L)
15 Sit-Up

**Rest 4 Min**

4 Min Amrap:
5 KB Front Squat
5 Burpee

**KB weight is the same for entire workout**

The walking lunge is done with one kb overhead and one kb in fr position.

So you want to be able to do pull-ups…

Pull-ups are consistently one of the most sought after feats of strength we see at 5 Valleys CrossFit. As they should be. It looks really badass when someone is ripping out pull-ups with ease. They take time and dedication to master though so if you want the reward you’ve got to be willing to put in the work.

We’ve put together a progression to help you reach that goal of getting a strict pull-up. Below are the different exercises you will use to build up to the pull-up. Below that are the phases as well as sets and reps of each exercise to get you there. Make sure and master each phase before moving on. If you get stuck or don’t seem to be progressing anymore be sure and hit me up ([email protected]). We can figure out what we need to do to break through that plateau and get you smashing pull-ups! Remember consistency is key so commit to spending 10-15 minutes 2 to 3 days per week.

Ring Rows/Inverted Rows

These are great start to developing the pulling power necessary for a pull-up. You can also easily adjust your foot placement to make them easier or harder. Because you are pulling in a horizontal rather than vertical plane you can’t rely on these alone to get you to that pull-up. To build necessary strength every rep should use full range of motion and be controlled.

Hang from the bar

A big part of being able to perform a solid pull-up is grip strength. Simply grab the bar in an overhand grip and hang. The goal is to get to a 45 sec hang but start with 4 or 5 sets of 5 to 10 seconds with little rest until you can go longer. You can also use a band when first doing these to give some assistance. Once you build up to 45 seconds with the band move to a lighter band or go to full body weight hanging.


Chin Over Bar Hold

This is the finish position of the pull-up. Use a box or bench to help get yourself in position. You want to focus on squeezing your shoulder blades back and down, keeping your elbows by your side, and your abs and butt tight. Build up to a 20 sec Chin Over Bar Hold and again use a band to assist at first.

Controlled Lowering/Negatives

Again use a box or bench and start with a chin over bar hold. Take about 5 seconds to lower yourself under control from chin over the bar position to fully hanging position. Rest 5 to 10 seconds and repeat for between 3 to 5 reps. If you find you can’t control the lowering anymore stop there.

Self/Partner Assisted

Have a partner assist you through the movement or put one foot on a box or bench to assist yourself. Use only enough assistance that you can do 3 or 4 quality controlled reps in a row before needing to rest.


Full Pull-ups

Hang from the bar with arms starting totally straight. Pull yourself up until your chin is completely over the bar. Control yourself back down to hanging with straight arms.

How to get there:

Here is the progression to work towards those full pull-ups. Spend as much time at each phase as you need until you have mastered it before moving to the next one.

Phase 1 – 2 to 3 days per week

Ring Rows 3 sets 5 to 10 reps

Hang from Bar 4 or 5 sets of 10 to 20 seconds

Before moving onto the next phase you should be able to:

  • Do 5 ring rows starting with shoulders under the rings and touching the rings to the chest each rep.
  • Hang from the Bar for 45 seconds

Phase 2 – 2 to 3 days per week

Chin over bar hold 3 sets of 10 sec hold rest about 90 seconds between each set (start with a band to assist)

Ring Rows 4 sets of 5 reps at hardest level you can do with good form for all reps

Before moving onto the next phase you should be able to:

  • Hold Chin Over Bar for 30 seconds

Phase 3 – 2 to 3 days per week

Controlled lowering/Negative Pull-ups 3 sets of 3 to 5 reps taking 5 full seconds to lower (rest 2 minutes between sets)

Self/Partner Assist 3 sets of 3 to 5 reps (rest 2 minutes between sets)

Before moving onto the next phase you should be able to:

  • Do 5 controlled Negative pull-ups taking 5 seconds to lower

Phase 4 – Do a Pull-up!!

Saturday, June 23rd

A1) SA KB Strict Press:
3×5 ea arm
A2) SA KB Bent over Row:
3×5 ea arm
(12 min Time Cap)

21 Min AMRAP:
600m Run w/wallball
50 Box Jumps
60 Alt KB Snatch (53/35)
70 Sit-Ups

(1 wb per team & run together. The run is done together and the reps are split evenly every round with one athlete working and one resting. This should be a lot of running. )

Friday, June 22nd

A) Overhead Squat:
15 Min to find 1RM

B) 3 Rounds For Total Reps:
1:00 ME Row for Cals
:30 Rest
1:00 ME Goblet Squats (70/53)
:30 Rest
1:00 ME Pull-up/Ring Row
:30 Rest
1:00 ME WallBalls (20/14)
:30 Rest

Thursday, June 21st

A1) Weighted Pistol/Pistol/Weighted box pistol:
3×6 ea leg
A2) Handstand Walk/Shoulder Taps:

B1) Weighted Hollow Hold/Hollow Hold:
B2) Ring Hold:

C) Complex: 4 rounds
High Hang Squat Clean
3 Front Squats
Squat Clean & Jerk