1228We’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


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

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