Archive for April 30, 2009

Got Kip?…

Posted in CrossFit Workouts, Uncategorized on April 30, 2009 by Crossfit Sioux Falls

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The kipping pull-up is one of the most important movements you will perform at CrossFit. It is a fluid movement, but it can be trained as three separate parts that flow into each other. Get good at the parts, combine them with timing, and before you know it you will be doing the kipping pull-up.

1)- Develop a full body swing while hanging from the bar. Stand on a box and get the movement by swinging forward and back while keeping your feet in the same place. Try the same movement

2)- Get some momentum from your lower body. Quickly pull your legs up – and then thrust them down. The knees don’t have to touch the elbows, but you need to find the best combination of distance and speed that will give you a good lift-off. This is where the “kip” comes from.

3)- The upper body pull. Surprise! This comes after a backwards swing combined with a lower body kip. After you jerk your knees up, push your legs down while you pull your chin over the bar.

The next part to learn is that you need to control the drop from the bar in order to swing into the next repetition. Start the next swing at the bottom by pushing yourself away from the bar at the top. This should be a horizontal push, not vertical.

Today’s WOD:

4 Rounds
10 Burpees
20 Pullups (use the kip:-)
30 Kettlebell Swings
40 Walking Lunges
50 Double Unders

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