Iron Grip CrossFit – CrossFit
Coach Jeff Tucker is the CrossFit subject matter expert on gymnastics. He knows his stuff. Here are some videos about the kipping pullup that are spot on.
http://journal.crossfit.com/2011/02/tuckerkip1.tpl
Warm-up
Warm-up (No Measure)
3 Rounds
10 MB cleans
10 Burpees
10 DB planche raise
Rd 1: Samson stretch :20
Rd 2: Straddle stretch :20
Rd 3: Couch stretch :20
Skill
Kipping pullups
Metcon
Metcon (6 Rounds for time)
6 Rounds – each for time:
15 Thrusters @ 75/55#
15 Pullups
Rest 2 Minutes
Rx+ = 95/65