Happy Monday!

Riptide CrossFit – CrossFit

Warm-up

Dynamic

SKILL WOD

The Kipping Pull Up – 20 MIN

***Beginner athletes who yet don’t have a strict pull up must continue to work on developing the strength to do so, as this will create enough musculature in your shoulder joint in order to protect the shoulder against the stresses from kipping. ***DO NOT ATTEMPT Kipping pull ups without assistance until then in order to prevent shoulder impingement.***

**For the skill session, athletes without a strict pull up may practice progressions from a box, with feet flat on box, and then perform the accessory work after class in order to strengthen shoulders, lats and arms.**

Beginner to Intermediate:

1) From dead hang, learn the C-Swing (small kip), initiated from opening and closing of shoulder.

2) C-Swings to powerful kip (back swing). Work on keeping arms straight, hollow body and pressing down on bar to engage lats.

*Key is to find moment of weightlessness.

3) 2 Kip Swings + 1 Pull Up

4) 2 Kip Swings + 1 Pull Up + 2 Kip Swings.

*Work on “pushing away* from the top of the pull up in order to fall back into kip swings, and be able to come to complete stop at dead hang, to show

control.

5) Multiple Pull Ups – Focus is on showing control and using a powerful kip to connect reps.

Intermediate(athletes with PROFICIENT kipping pull ups, no bar muscle up):

12 MIN EMOM:

2 Strict Pull Ups + 2 Kipping Pull Ups + 2 Ring Dips

Advanced:

12 MIN EMOM:

1 Strict Pull Up + 2 Kipping C2B Pull Ups + 2 Bar Muscle Ups.

WOD

Metcon (Time)

4 Rounds for time:

12 Thrusters RX: 95/65 RX+: 115/75

10 Burpees

(11 MIN CAP)

Accessory

STRENGTH:

5 Sets:

8 Pendlay Rows

Superset with:

12 Bicep Hammer Curls (6r/6l)

Then:

4 sets of 10 Banded Pull Aparts