12/03/2021

CrossFit Natomas – CrossFit

Kipping Progression // Focus

**1:00 of small-rep sets at each pull-up progression.

**Perform 1:00 of different types of single unders between each pull-up progression.

**Or allow athletes to alternate with a partner (one person does single unders while the other practices the gymnastics movement)

Position on the Pull-up Bar // Grip and Active hang on bar

Kip Swing // Fast transition between hollow and arch body positions

2 Kip Swings + 1 Kip // Aggressive press down and rapid close of the hips

2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar

2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top of the pull-up

Chest-to-Bar Pull-ups // Aggressive press down and push away into the next rep

Try adjusting the grip width slightly wider or narrower to help increase the strength of their pull for the chest-to-bar range of motion.

10 Minutes to find Today’s Heaviest Power Clean + Front Squat.

Goal is to work up to a heavier weight than your MetCon working weight.

21.11.06

AMRAP 12:

5 Front Squats (185/125#)

10 Chest-to-Bar Pull-ups

20 Double Unders