Also known as a “Strict Pull-Up”, this movement used in CrossFit WODs trains the upper back, shoulders, lats, and abs.
Note: When a WOD calls for a Pull-Up, this can be a Strict Pull-Up, as defined below or a Kipping Pull-Up or Butterfly Pull-Up, unless specifically identified in the WOD, e.g. 10 Strict Pull-Ups or 15 Kipping Pull-Ups.
Set up for Pull-Ups
Begin in a dead hang from the pull-up bar with hands just outside shoulders.
Arms are long elbows are locked out from the bottom position.
Points of Performance or Pull-Ups
Begin by leaning back slightly and pulling up with the arms.
Finish the rep with the chin breaking the horizontal plane of the bar.
Descend back down to the fully extended starting position.