Thursday, 12/31December 30, 2015
Friday, 1/2016 (UPDATED)December 31, 2015
Focus 1: Hollow Position, Arch Position, & Kipping
Focus 2: Pull-Ups
Workout: Pull-Ups & DB Thrusters
Pull-ups. They seem to be everywhere and in everything when it comes to CrossFit. But which version to choose: Ring Rows vs Assisted? Assisted vs Strict?? Strict vs Kipping?!? Kipping vs Butterfly?!?! SO. Many. Options.
We’ll help you solve, at least partially, this conundrum during this week’s Base Camp. We’ll review essential pieces to each variation of pull-up, put a few into practice, and discuss when to use what approach.
- Pull-Up Progression: starting with Ring Rows and versions that scale-up; followed by Box Assisted Pull-Ups AND Band Assisted Pull-ups, and the differences between them; and finishing with Partial Pull-Ups from a platform (i.e., boxes, DB’s & bumper plates).
- Practical review of the Hollow Position, the Arch Position, and their relation to Kipping on the gymnastics movements (like the Kipping Pull-Up);
- Appropriate scaling for both strength and met-con based classes involving the Pull-Up (strict or kipping);
- Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option.
Wanna learn a little more about Strict versus Kipping Pull-Ups? Take a few minutes to read this article from T-Nation author Christian Thibaudea:
Kipping Pull-Ups: The Truth