18POINT1 Tips


1. Mobility: hamstrings are going to need some love before this workout. Nothing will stop your toes too bar faster than tight hamstrings. First put a ball under your leg while in a seated position. Extend and curl the leg while hinting around for the tightness in that leg. Then do a partner stretch on the hamstrings. Contract and relax to prep the legs for quick stretching and tension.

2. Warm up: Don’t over warm up. In a 20 min workout you’ll have plenty of time to find a grove. Do some rowing and make sure the hands are ready to hang from the bar.

3. Movement: Minimize your time under tension early this means use a shorter kip on the toes too bar and a quick dip on the clean and press.

4. Strategy: Come out smooth and test out paces during the first 6 minutes. You’ll know then whether to slow down or hit the gas. Stay consistent from 7-16 min these minutes are very boring and it’s easy to lose steam. Then turn it up the last 4 minutes.

Six week guide to your first pull-up


One of the most elusive skills to nail down is that first pull-up. CrossFit Boom has put together a 6 week program and reference videos for your 6 week pull-up journey.

This pull-up program was built to correct bad patterns, build volume and strength specific to the individual and their abilities. Followed correctly this program will produce great results!

Click below to make this free program yours!

Six week guide to your first pull-up