Hey, it's Ben from WODprep, and welcome back to another episode of our five-part series on the essential skills you need before the CrossFit® Open to boost your score.
Today, we're diving into the world of chest-to-bar pull-ups, a movement that's practically a staple in every CrossFit® Open. Whether you're aiming to nail your first rep or looking to improve your efficiency, I've got some key tips for you.
Tip 1: Get Your First Chest to Bar
Starting with the basics, let's talk about getting that elusive first chest-to-bar pull-up. Many struggle by attempting a conventional jump without much momentum, leading to wasted energy. The trick here is to set yourself up for success on the initial rep using what I like to call the "Glide Kip SL Tarzan swing hybrid."
Here's the breakdown: take a half step back, then jump up with your entire body behind the bar. Utilize the swing of your legs and forward momentum to bring your chest toward the bar.
It might not be the textbook gymnastics chest-to-bar, but it's an effective way to go from zero to one, and sometimes that's all it takes to climb the leaderboard.
Tip 2: The Box Drop-In Method
If you're still working on those chest-to-bar pull-ups, consider the Box Drop-In Method. This technique has helped thousands of athletes secure their first chest-to-bar pull-up.
Stand on a box or use a J hook for a solid kip setup. Jump into a hollow body position, initiate a big kip, and let the momentum carry you to chest-to-bar success.
This method is excellent for generating extra momentum and can make the difference between struggling for that first rep and achieving it consistently.
Tip 3: Conserve Energy with Singles
Now, for those of you who can knock out a few chest-to-bar pull-ups but struggle to maintain that momentum in larger sets, consider conserving energy with singles. It might seem counterintuitive, but executing fast singles—jumping up, performing a strong Kip, touching the bar, and dropping down—can significantly improve your overall performance.
It may not be as flashy as unbroken sets, but it minimizes fatigue, keeps your heart rate in check, and protects your hands. If you can't comfortably string together 10 or more chest-to-bar pull-ups unbroken, singles are likely your ticket to a more efficient workout.
Remember, the goal is to find a rhythm that allows you to sustain your energy throughout the entire workout, not just the chest-to-bar portion.
Bonus: Free Open Prep Guide
Before we wrap up, I want to invite you to check out WODprep's Ultimate Open Prep Guide. It's a comprehensive resource that covers the five essential skills for maximizing your CrossFit® Open score, along with additional free resources and exclusive discounts. Just click the link to get your hands on these valuable tools.
So, whether you're striving for that first chest-to-bar pull-up or looking to optimize your performance in the Open, these tips should set you on the right path.
Stay tuned for more articles to level up your CrossFit® game.
Peace x
If you want to read the full series, click the links below! Enjoy!
Crush Ring and Bar Muscle Ups Before The Open
Nail Unbroken Toes to Bar Before The Open
Want to crush every CrossFit® movement?
Become an Rx athlete and enroll in CrossFit®'s largest academy of courses. Master each movement, and rise to the top of the leaderboard in your gym. Hundreds of athletes have achieved precisely that and have never looked back."
Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit®, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit®, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.