Tuesday, September 13, 2016

CrossFit Trivia Tuesday

Are kipping pull ups cheating?

Courtesy of Jesse Woody: "Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer."

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Every 3 min for 9 min
Power clean + 5 push press 5x75%
Power clean + 3 push press 85%
Power clean + 1+ push press 95%
3 power clean (65% of max)
6 lateral bar burpees

Rest 3 min

50 Wall balls for time 20/14
Reps do not have to be unbroken, but med ball cannot touch the ground until all 50 reps completed.
1 min banded shoulder distraction each arm
1 min lunge stretch each leg

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