Monday, January 22

By now you should have noticed we're really working on kipping and translating that motion into other movements - pull ups, toes to bar, muscle ups, etc...

And you should have heard us say that there are two body shapes we need to focus on when kipping - the hollow body and the arch (superman). Mastering these shapes and being able to stay tight will help you generate more power through the kip and help you get these skills down faster.

If you've been reading this blog, you've seen plenty of posts from CrossFit Gymnastics because they do a great job of breaking down these skills and showing what it is supposed to look like. Well, here's another one.

Work on that hollow body to arch transition while maintaining tension and your kipping swing will improve and you will generate more power. As always, the kip isn't a magical fix to getting pull ups, but it's a skill to develop that will help you create power as you get stronger. Work on your strict pull ups and build strength and when you combine that with an efficient kip... look out!

Here's a drill to work on those body shapes.

 

Workout for Monday, January 22
Hip and Lat Mashing and Activation

Kipping Pull Up Practice

For Time:
40-30-20-10
Dumbbell Snatches Alternating Arms
Pull Ups

CrossFit 616