WOD

20th November 2014

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

Metcon (AMRAP – Reps)