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
Post Reps to Comments
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