CrossFit Legitimus

You will have eight weeks to add chin ups to your abilities or to add reps to your max or to add weight to your chin-ups. 

We will do chin-ups for this challenge which are palms facing inward, instead of pull-ups which have your palms facing away from you. 

 

This is to increase range of motion which you know I'm a big fan of and to create more muscle mass. Which is always a good thing. 

Training for this challenge is very straightforward especially if you’ve been doing my sub-maximal pull-up program. 

 

Every day that you're at Legitimus, perform multiple sub-maximal sets of chin ups, before or after class which ever works best for you.

 

Unless there are pull-ups in the workout or you're feeling beat up in your upper body, you should be working those chin ups.

Alternate increasing your reps or sets by one each week or every two weeks. Two months of frequency training might look like this (below assumes a single set chin max of 8 or 9 to begin)

If you already have 10 to 15 strong chin ups, with no throwing the chin over the bar we might consider weighted chins for this challenge. 

 

The plan will look very much the same but we will have you hold a DB between your legs or use a weight belt to hang plates off of. I can walk you through how to weight up. 

We will be posting a video demonstrating form and hand placement. 

Remember this is assuming you have 8-9 chins, we need to personalize this for each person. 

Week One – 6 sets of 6 reps

Week Two – 6 sets of 6 reps

Week Three – 7 sets of 7 reps

Week Four – 7 sets of 7 reps

Week Five – 8 sets of 8 reps

Week Six – 8 sets of 8 reps

Week Seven – 9 sets of 9 reps

Week Eight – 9 sets of 9 reps

Your sets should be done with a few reps left in the tank. 

 

Don’t do max reps!

 

Don't get to the sticky point of fighting or climbing your way up...drop off the PUB if that happens. 

 

If you need to start kipping, terminate the set. Kipping is ANY breaking at the hips!!!!

In August we will give you a chance to show off your new max and make some videos and or we will see how much weight you can chin up with.

 

Check out Coach J-Rod banging out chin ups with perfect form here.

 

Good Luck!