"We utilize movements most representative of those found in nature. They use universal motor recruitment patterns. They incorporate core-to-extremity movement patterns, and they move the body or other objects effectively and efficiently. They are also 'compound' (multi-joint) movements, which cannot be reduced. In other words, no amount of bicep curling will lead to a pull-up." (CrossFit Journal, 2004).
Watch "What Is CrossFit?" Part 3: Compound MovementsWeighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
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Scaling:
Choose pull and push modifications that are challenging for you. If you are still working on getting your first pull-up or dip, you may choose to work the negative of the movements.
Beginner Option:
Pull-up negative 1-1-1-1-1-1-1 reps
Dip negative 1-1-1-1-1-1-1 reps