Kipping Pull-Up | WOD 12.19.19

Choose an appropriate track to work on today.

Foundational Strength Building Superset:
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin Over Bar Hang
A3) 4-6x 10 Dumbbell Reverse Grip Curls

Use assistance on the Pull-Ups as needed. For the Chin-over-Bar Hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the Curls that you could perform for 12-14 reps at a “slower down, faster up” tempo.

Intermediate Skill/Strength Building Superset:
A1) 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull-Up.

Advanced Skill/Capacity Building Superset:
A) 4-6 x 5 Paused Kipping Pull-Ups

Pause at the top with chin-over-bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups.

Post work to comments.
Week 6 of 6

_____________________

30:00 for Quality:
4 Hang Muscle Snatches
4 Hang Power Snatches
4 Overhead Squats
5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)
2:00 Row/Bike/Jog

The Snatch work should be relatively light and unbroken. Focus on a close bar path and a fast turnover on the Muscle/Power Snatches. Stay upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency, not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly easier that Tuesday’s intervals.

Post work to comments.

Cidney F. on the 1s and 2s during her DJ set at Saturday’s 6th Art Show

Best of the Blog 2019: Photos

In the days leading up to the new year, we’ll be revisiting some of our favorite blog content from the past year. Perhaps the best way to get a sense of what happened at CFSBK over the past year is to take a look through our vast Flickr archive of photos. Here are some highlights from 2019:

_____________________
Bird Dogs: Use Them to Build Stability and Strength Breaking Muscle
The Quiet Brain of the Athlete NY Times