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Underground Strength Kit

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King Kip. You only wish your kipping pull-ups were this awesome! Keep training! www.crossfitoneworld.com

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This is how to do kipping pullups, a common technique used in CrossFit

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One day, three events. Big thanks to Garrett, Smidty, McGee, Cheri, Francis, Joe D and Lara for all of your effort! Event 1: 10 Minute AMRAP: 800 meter Run (buy in) 10 Dumbbell Thrusters 10 Pull ups 10 Double Unders Event 2: 5 Minutes to establish max Ground to Shoulder Rest 1 minute 4 Minute AMRAP: Max Barbell Overhead Pistols/Rope Climbs Rest 2 minutes Row 500 meters Event 3: 3 Rounds for time: (20min time cap) 11 Handstand Pushups 11 Air Squats 11 Shoulder to overhead Run 200 meters with a plate 11 Snatch Balance 11 Toes to Bar 11 Burpee Box Jumps Run 200 meters with a plate

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Jessica’s attempt at a personal record of 30 kipping pull-ups…. However, #30 ended with a slip off the bar and a bang! Ouch!

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As many rounds in 20 minutes: 200 m run 10 backward jump rope 20 air squats 20 double unders

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www.stonewaycrossfit.com A short shot of the men at StoneWay CrossFit knocking out their Kipping pull-ups. If only we had all these guys day 1 photos. These studs have accomplished so much since starting CrossFit with us.

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Jenna, co-founder at ReEvolve, gets her first kipping at Sarnia’s We Are Fitness CrossFit affiliate.

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A variation of the kipping pull-up but a bit more difficult due to the additional range of motion required to touch the chest to the bar. This is a great exercise to prepare for the Bar Muscle Ups. Visit www.myleadersource for a daily workout and electronic logbook.

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