2 Reps On The Minute for 10 Minutes
Add 5-10lbs from last week
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(e4/6) compare to 9.28.11
3 Rounds for time of:
20 Overhead Walking Lunges, 55/35
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Warm-Up Strategies For Developing Kipping Pull-Ups
We've seen people make great progress with our standardized warm-ups over last 2 months. Here we've outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups. Like any other skill, you'll need regular practice to develop mastery of the movement. That being said, don't go overboard with this, I wouldn't be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level. Don't advance to the next step until you've mastered the previous one. This may take several weeks so be patient!
Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice "pop" on the back end.
Points of Performance
- Make sure you've got the right grip. If your palms feel like they're being pinched you need to readjust.
- Always start from a static deadhang with a tight body and active shoulders.
- The kip should feel fluid and "springy". Try to ride the momentum you create
- Before moving to Level 2, ask a coach to access your kip swing.
LEVEL 1 VIDEO DEMO
Level 2, The Dynamic Pull and Mature Finish: Now that you've mastered the kip swing and have found the weightless "pop" on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset. Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2
Points of Performance
- Don't slow down your kip swing before you attempt to get over. This is a common mistake. A bigger kip will make the pull-up easier
- You'll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
- You haven't completed this step until you can consistently get over the bar in one fluid motion. Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
- Have a coach look at your progress before moving to Level 3.
LEVEL 2 DEMO VIDEO
Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you've been diligent about holding the top of the pull-up, you'll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.
Points of Performance
- You don't need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you're all the way over the bar. Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
- This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
- Be patient! Developing your pull-ups is going to take some time. The good news is that its' MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it's just a matter of consistent practice to pile on the reps.
LEVEL 3 DEMO VIDEO
Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!
This month's newsletter is going out soon and will include an article by Coach Chris Fox on strategies for opening your hip and ankle to prevent knee pain (Or squat deeper). To sign up for the newsletter, simply enter your email address below the CrossFit Journal link in the right column of this page. Get stoked!
Check out these Free CFJ vidoes of Greg Glassman talking to Fast Company:
The Origins of CrossFit
What is CrossFit?