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Kipping Pullups Practice for 1/19/2017

By January 18, 2017One Comment

Have you seen other athletes “swinging” on the pullup bars between pullups?  They open their shoulders, close their shoulders, and explode above the bar?  They were probably down a standard gymnastics beat kip.  The beat kip is a technique for developing momentum and power within the body that is then transferred to upward momentum to assist with pullups.

Do you already know how to do a standard kip?  Everyone can use a refresher to make sure you get getting that much closer to perfection.

CrossFit Alloy WOD for 1/19/2017:

Gymnastics Skill Work:
Beat Kip Review
then . . .
3×10 Beat Kips

MetCon:
1 Round for Reps
2 min Row (cals)
2 min Pushups
2 min Situps
2 min Burpees
2 min Ski Jumpers
2 min Lunges
2 Min Assault Bike (cals)
30 sec transition between movements

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  • Scaling:

    Platinum: As written above.

    Steel:
    1 Round for Reps
    2 min Row (cals)
    2 min Pushups (may use box)
    2 min Situps
    2 min Burpees
    2 min Ski Jumpers
    2 min Lunges
    2 Min Assault Bike (cals)
    30 sec transition between movements

    Brass:
    1 Round for Reps
    2 min Row (cals)
    2 min Pushups (may use box)
    2 min Situps
    2 min Burpees
    2 min Ski Jumpers (low bar)
    2 min Lunges
    2 Min Assault Bike (cals)
    30 sec transition between movements