Kipping Cycle Day 3 (Pull Up)

CrossFit Bielefeld – Gymnastik

Gymnastics

1: Kipping Cycle Day 3 (Pull Up)

Warm Up: 2 Rounds

8x Controlled Ring Rows

:60 Partner Shoulder Opener

12-15 Beat Swings

10/10 Overhead Flexion / Extension w./ Stick & Plate On A Bench

10 Face Pulls + Ext. Rotation

Stability – Strength: 3 Rounds

10 Scap Squezzes

10 Hollow Lat Pull´s

10 Scap Push Ups

3 Negative Pull Ups – Really Slow!!!!

Kipping Pull Up Technique: (Maybe Banded)

– Strength For Momentum – 3-4 Strict Pull Ups Before Kipping Pull Ups

– First Of All – Thumbs Always Around The Bar, No „Suicide Grip“!!!

– Don´t Place Any Things Under You (Plates, Boxes, etc…)

– Grip Outside The Shoulder

– Establish A Good Kip, Tension In Hollow & Arch

– Practice „Up & Away“ To Not Pull Early And Strengthen Lat & Trap

– Hip Pop @ The Highest Point – No „Knee Pops“!!!

– Pull w./ Ellbows Down To Use The Big Muscles (More Power @ Better Shoulder Psition)

– Keep Chin Neutral & Push Away In Hollow (Practice Negative)