We’ve had a bunch of requests to work on kipping pull-ups (the default pull-up of CrossFit), so this week we’re going to work on it a little bit every day. In CrossFit we’re all about efficiency and maximizing our output. The kipping pull-up allows us to travel through a range of motion – from arms fully extended hanging from the bar to a position with our chin over or chest touching the bar – more efficiently, using our own momentum, allowing us to generate more power. Stop in this week and work on increasing your pull-up capacity.
December 28, 2009
Skill: Kipping Pull-ups
Strength: Overhead Squat 3-3-3-3-3
WOD:
Complete 3 rounds for time of:
7 dumbbell press right arm
7 dumbbell push press right arm
7 dumbbell jerk right arm
7 dumbbell press left arm
7 dumbbell push press left arm
7 dumbbell jerk left arm
