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.

Movement Scaling

  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs