CrossFit Narre Warren, CrossFit Pakenham - CrossFitDo not attempt kipping pullups banded or otherwise until you can complete a minimum of 1 strict pullup. Absolutely no exceptions! View Public Whiteboard: bit.ly/1f2Yjaz Warm-up (No Measure) General Warmup: Run 400m then 3 Rounds: 10 Samson Stretch 10 Pushups 10 Situps --- Work upper mobility with remaining time Specific: Air Squat Review Pushup Review Kipping pullup progressions following your coach. Kipping Pullup Progression 1: Hollow Position (No Measure) Step 1: The key position to establish kipping pull-ups is called “The Hollow Position.” The position calls for your lower back, butt, and heels to be touching the ground. Think about pushing your belly button to the floor. Legs and arms straight and together with toes and arms pointed. Staying tight, your head & shoulders come off the ground with ears glued between your shoulders. If we can establish and hold this position we’re in a good place to move to the next step. If not, we want to practice getting to the perfect position here. Step 2: Start with your legs straight and feet together laying on your back. Squeeze your big toes and heels together. Place your arms, palms down, at your sides. Lift your shoulders up off the floor while squeezing your ankles, quads, and glutes. Hold for 20 – 30 seconds If you can hold for 30 seconds, go ahead and bring your arms overhead keeping your elbows locked out and rotating through your shoulders. Be sure to keep your shoulders off the ground. Kipping Pullup Progression 2: Subscap Engagement (No Measure) 1. Partner PVC pipe straight arm pry. For this drill, one partner will establish a hollow hold on the floor with a PVC pipe in hand overhead. Partner two will stand overhead of the partner on the floor and hold on to the PVC pipe. The partner on the floor, keeping the elbows absolutely straight, will then pry the PVC pipe down to their hips thinking about engagement through their lats and subscapularis, while the partner standing above, will give a slight resistance (enough so that the PVC pipe keeps moving, but not so much that it stalls in place). Think about placing your big knuckles over the top of the PVC pipe so you maintain a neutral wrist as you pry the PVC pipe down. Each partner should do 3 sets of 5 reps, alternating sets each time. 2. Hollow hold from the knees with partner lowering One partner will kneel on the floor with arms outstretched over head as if they were doing a vertical hollow hold. They will brace their body, staying tight through the shoulders, and squeezing the glutes and feet together. Partner two, from a standing position, will place their hands on their partners wrists and start lowering the partner in a hollow hold to the floor. This should be a very slow controlled lowering. The partner on the floor will be lowered as far as possible maintaining a perfect hollow position. If the hips or shoulders collapse or hinge, reset the position and lower a shorter distance so the partner on the floor can maintain perfect position. The partner standing will then raise the other partner back to the starting position. Each partner should perform 3 sets of 2 – 3 reps. Use caution and communication in this drill as there is a high amount of trust involved. Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Posted on: Sun, 26 Jan 2014 09:05:09 +0000
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