We start today with kipping pullup practice. In the gymnastics world, they call this a Beat Kip. We call it a standard kip. Through the forceful opening and closing of the chest, we generate power that will help up perform an unassisted pullup. Make sure you keep your body stiff throughout the movement to make sure you maximize power. Have you been waiting to learn the standard kip? Don’t miss today.
CrossFit Alloy WOD for 11/18/2016 :
Gymnastics Skill Work:
Standard Gymnastics Kip Tutorial
then . . .
3x 10 Beat Kips
or
3x Max Effort Hanging from a Bar
MetCon:
AMRAP 25 Min:
25 Thursters (45/35)
25 Burpees
25 SDHP (45/35)
Post Rounds to Comments
6:30pm – Olympic Lifting with Forged Steel Weightlifting
Scaling:
Platinum: As written above.
Steel:
AMRAP 25 Min:
20 Thursters (45/35)
20 Burpees
20 SDHP (45/35)
Brass:
AMRAP 25 Min:
15 Thursters (45/35)
15 Burpees
15 SDHP (45/35)