Main – CrossFit
Skills Development
Athletes who can already perform kipping pull-ups will complete the pull-up EMOM below. Those who cannot kip or want to improve can decide to go through this progression or join in on the EMOM.
Kipping progression
1. Bar Kip
– shoulders and hips forward and back / global flexion and extension
– once you are able to link 5 and stop in dead hang, move to next step
2. Bar Kip with Press
– press down on the bar at the top of the back swing.
3. Bar Kip with Press down and Pull
4. From chin above, push back into next kip.
Workout – EMOM
Metcon (No Measure)
Every minute on the minute for 12 minutes, complete one of the following
8x kipping pull-ups
— or —
4x strict pull-ups
Workout – For Time
Metcon (Time)
For time, complete 2 rounds of the following
45x air squats
90x double-unders / 270x singles
Mobility
1. Lax ball lat smash
2. Lax ball between shoulder blades
– self hug & palm up circles with hand
3. Calf/Ankle dorsiflexion stretch
4. Pigeon Pose
5. Lax ball Glute smash