Main – CrossFit
SKILL
“INFO ABOUT STRICT PULL UPS”
We cannot stress enough the importance of making sure you have a strict pull-up before attempting kipping pull-ups.
Yes learn the progression, yes practise them, but DO NOT put them ahead of developing the strength of a strict pull-up.
If your coach is encouraging you to kip before you can strict they are doing you an injustice!
PART 1 Strict pull-up workshop
ADVANCED
4 Sets of:
Max strict chest to bar pull-ups
(Rest as needed in between)
Max ring push ups
INTERMEDIATE
4 Sets of:
Max strict pull ups
(Rest as needed in between)
Max ring push ups
BEGINNER
Negatives
4 Sets of:
-Lower yourself for 3-5 Second count, x3
(Rest as needed in between)
-Max push-ups
NEWBIES
4 Sets of:
– Max Ring rows
– Push-ups on knees
PART 2 Kipping pull-up workshop
Swing
Knees up/ hips to the bar
Turn over/ Pull
Push away
FINISHER
3 Rounds of:
AMRAP in 2 minutes of:
-8 KB Swings (24kg/32kg)
-Max Pull-ups
(Rest 1 minute)
SCALING
Reduce weight
Ring rows
