Wine Country CrossFit

20 Pull-up Challenge!

I’ve seen a lot of names listed on the sign-up sheet for the 20 Pull-up Challenge, and I’ve had almost as many questions about it!! So, I thought I’d lay out the ins-and-outs of the Challenge. Here goes!

1. The 20 Pull-up Challenge begins on Saturday, January 11 (it coincides with the Whole Life Challenge)
2. The sign-up deadline is Friday, January 3
3. You MUST THOROUGHLY READ the instructions for the Challenge via the website – here
4. During the week of January 6, you will “test-out” your max pull-up effort so that you have a starting number to plug into the program.
5. You will perform the 3 weekly workouts on your own time, the workouts will NOT be included in the regular WCCF programming
   1. NOTE: Please be sure that when doing your workouts, your arms and shoulders are properly warmed-up for the effort!! This is a decent warm-up, if you need some inspiration!
6. The goal for this Challenge is not time-based necessarily, but work-based. If you sign-up for this Challenge, you are committing to the goal of achieving a certain (20 is only a suggestion) number of good-form pull-ups
7. For those of you who are able to do at least 3 full, good-form pull-ups, you will start the Challenge at Week 1
   1. NOTE: Beginning the Challenge at Week 1 does not guarantee that you will be able to achieve 20 pull-ups by the end of the 6 weeks. Again, read the instructions on how the programming works…..
8. If you are not able to at least 3 pull-ups, then you begin on Week -2 (lengthening the Challenge for you by two weeks)
9. Your personal challenge ends when you achieve the goal you set for yourself. It may take you six weeks, or eight weeks, or 16 weeks – just continue to follow the program until you reach your goal!

If you have any questions that can’t be answered by the website or this list, just ask your friendly WCCF Coach!

-Emilie

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Friday’s Workout

Overhead Squat – Find 1 RM

Floor Press – Find 1 RM

Back Extensions – 3 sets of 10-20 repetitions

OPTIONAL Cash-Out –

10-9-8-7-6-5-4-3-2-1 Push-press (95/65)
1-2-3-4-5-6-7-8-9-10 Box Jumps (24/20)