info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Pulling Strength: 3/11/19

Movements For All

Scapular Pull-up  ▶️

All the movement is in the shoulders.  Nothing in arms or biceps.

Tap Swing▶️

Remember that hollow body position and use your shoulders to stay controlled.  Tight Butt, Tight Core, Tight Quads, Toes Pointed and Together.  Stay in the Phone Booth.

Kipping Pull-Up

Tap Swing Pull – Same as the tap swing, but add a bigger pull down on the bar. THINK about slamming the hood of your car.

**Tap Swing Pull + Box Stomp – An easy drill to practice when and how the hip pop works.  This drill is a new one for us, but very effective.  VIEW HERE

Bar Muscle Up

Kipping Hips -to-bar ▶️

Ring Muscle Up

Kneeling Transitions▶️

Bounce, Bounce, Go” ▶️

Kip Levers ▶️ 

Hollow Body Position.  How high can you get with arms straight?

Kip Elevates ▶️

Hollow Body Position.  How high can you get with arms straight?

Hips-to-rings ▶️

Pull Even Higher.  Goal is to be horizontal to the ground.  Hips to Rings.

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