WOD: Chest to Bar Pullups — AMRAP
Thursday, June 18, 2026 | CrossFit MYO, San Jose CA
The Workout
Chest to Bar Pullups
15min AMRAP 5 (UB Only)
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP focuses on explosive upper-body pulling power and midline stability. Chest-to-bar pullups increase the range of motion compared to standard pullups, recruiting more muscle fibers in the lats and traps to build functional overhead strength.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Chest to Bar Pullups |
| Intermediate | Pullups or Banded Chest to Bar Pullups |
| Beginner | Ring Rows or Jumping Pullups |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: Should I go for unbroken sets of chest to bar pullups for the full 15 minutes?
A: No; prioritize quality over quantity by breaking your sets 1-2 reps before failure to maintain a consistent pace and avoid rapid muscle fatigue.
Q: How do I manage the transition between reps to keep my heart rate steady?
A: Focus on a controlled descent from the bar and a rhythmic breath on every rep to ensure you aren’t rushing the movement and compromising form.
Q: I’ve never done a pullup before; will I be able to participate in this WOD?
A: Absolutely; we will implement ring rows or jumping pullups to ensure you are building the necessary pulling strength while still getting the cardiovascular benefit of the AMRAP.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136