Iron Grip CrossFit – CrossFit
Coordination, Agility, Accuracy and Balance. These are 4 of the 10 general physical skills. If fitness is the building we’re trying to erect, then these are pillars that support the whole structure. WIthout them, the whole edifice, the entire endeavor, is shaky and limited in its capacity at best. We don’t just learn how to do kipping pullups because they’re faster and therefore get us ahigher score on the leaderboard. We learn things like kipping so we can include these important nuerological aspects of our fitness.
Greg Glassman – Technique 1
https://www.youtube.com/watch?v=xl8TfnXYfK0
Greg Glassman – Technique 2
https://www.youtube.com/watch?v=WjARZ5oJ5Dk
Kipping Pullup – How To
https://www.youtube.com/watch?v=4ZJMblG5apg
Warm-up
Warm-up (No Measure)
3 Rounds
15 second L-sit (hanging)
10 meter Crab walk
5 MB snatches
5 Burpees
Skill
Kipping pullups from the ground up
Beginner – Kip/kick over on floor
Intermediate – Kip and pull – push away
Advanced – Kip to chest or more
Metcon
Metcon (Time)
For time:
1,000 meter Row
30 Pullups
25 DB overhead walking lunges (right arm) w 35/20#
25 DB overhead walking lunges (left arm) w 35/20#
800 meter Run
30 Pullups
25 DB overhead walking lunges (right arm) w 35/20#
25 DB overhead walking lunges (left arm) w 35/20#
Rx+ =
50/35#
C2B