CrossFit TRG

Working towards your first strict pull-up?

Eccentric jumping pull-ups are a great progression for building the strength and control needed to get there.

Jump to the top, then focus on slowly lowering yourself back down with control. This controlled movement allows you to build strength progressively while helping reduce the risk of injury-compared with rushing through the movement.

Start with the strength, build your control and body awareness, and the strict pull-up will come with time💪

Building a strong foundation of pulling strength before adding momentum is key. 💪
Being able to control the movement first helps protect the shoulders, reduce unnecessary strain, and lowers the risk of injury.

Ideally, aim for 6-8 quality ring rows and 3–5 strict pull-ups before progressing to kipping pull-ups.

Build the strength, master the control, then earn the momentum! 🔥

Kipping Pull-Ups💪

The kipping pull-up is a dynamic movement that requires strength, coordination, and body control.

Before introducing kipping, you must first develop strict pulling strength to build a safe and efficient foundation. This helps reduce stress and strain on the shoulders, lowers the risk of injury, and allows for better control throughout the movement.

Maintain tension through the midline, move between strong hollow and arch positions, and generate power from the hips while keeping the shoulders active.

Remember, we must earn the right to kip
✅Strength first
✅Then skill

Meet Shaun.
He has been with us for more than 2.5 years.
He is always willing to try something new and puts his faith in us to provide a workout that meets his needs every time he comes to train.
We love coming up with new ways to challenge him and he eagerly takes on every challenge.
We will always tailor a workout to suit the needs of an individual.
If that appeals to you comment below or send us a DM and our membership team will be in touch.

Happy Monday!🔥
Today we have Incline bench press paired with suitcase carries, building strength and stability before rolling into an 8-round every 2.5-minute MetCon.

See you at the gym! 💪👊

Gymnastics Fundamentals Tip #4
Strict Pull-Up – Hollow Position

The Strict Pull- Up starts with a strong hollow body.

✅ Active shoulders
✅ Ribs tucked down
✅ Core, glutes and legs engaged
✅ Feet slightly in front of the body
✅ Pull your elbows towards your ribs while keeping your body still
✅ Lower with control not momentum

Always remember, ***Where you start is where you finish.***Maintain your hollow body position throughout the entire movement. Stay tight from fingertips to toes and let your strength—not momentum—do the work.

Quality movement builds strength. 🙌