I love strict pull ups. I think the strength they build has all sorts of carry over to other movements in CrossFit and just overall strength and fitness. The group I train with, we pull a lot. I would recommend 3 days per week minimum (with varied movements) if you're looking to build strength. Here’s an idea for one of those days!
One of our favorite cash outs is a strict pull up “ladder”. There are a few ways you can do this but this specific one was an EMOM. Minute 1 you do 2 strict pull ups, minute 2 you do 4 reps, minute 3 you do 6 reps… continue until you cannot make the reps in the minute window! Go as far as you can unbroken!
This obviously can be varied and modified in many ways: you can use bands, add weight, go faster or slower, change movements (ie. inverted rows, ring rows, pushups, etc.) but the concept stays the same. Compete with some friends, push yourself beyond what you think you're capable of and have some fun improving your strength and muscle endurance!
EMOM UNTIL FAILURE
MINUTE ONE: 2 PULL UPS
MINUTE TWO: 4 PULL UPS
MINUTE 3: 6 PULL UPS
Continue the EMOM until you can't complete the set unbroken.
Meet BEN SMITH
2015 CROSSFIT GAMES CHAMPiON
In 2015, Ben Smith won the CrossFit Games. The title of Fittest Man on Earth was the fruit of seven years’ work: Smith has competed in every CrossFit Games since 2009, giving him the record of second most consecutive CrossFit Games appearances as of 2016. Across his eight-year CrossFit Games career, Smith has stood on the podium four times, taking third in 2011 and 2013, and second in 2016 in addition to his 2015 victory. With the exception of his debut appearance in 2009, he has never finished outside of the top 10. Smith owns CrossFit Krypton in Chesapeake, Virginia.