Push Up, Pull Up and Dips Progression

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At CrossFit Portland, we believe in developing strict pushup, pull-ups and dip strength. The strength and control in these movements will help you advance your fitness and minimize the risk of injuring your shoulder in other movements. Strict first, then you can start kipping in every which way!

We’ve developed a systemic progression that will lead to your first floor pushup, dead hang pull up. and dips.

These progressions are posted on our gym wall and are in the WOD books. Over the years, we’ve shared the progression upon request. Well, here it is for all and please share as you see fit!

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