Count down is on…

CrossFit Victoria BC - helen Challenge

It is 10 days until the Helen Challenge finals!

How much have “YOU” improved?

It is time to refine and master your kipping pullup technique, here are a few tips to follow:

  1. Learn the swing by pushing the chin and shoulders forward (head in whole) and then pulling back.
  2. If you are having a hard time getting the swing down, have someone place there hands in front and behind your feet. With the feet together, lightly touch the front hand with your toes and the back hand with your heels.
  3. Drive the knees up to the chest, developing momentum in the horizontal plane.
  4. After the knees are up, open the hips and PULL; transferring the momentum to a vertical plane.
  5. When you have your chin above the bar, push yourself horizontally away from the bar back into the start of the swing.

Please watch these videos for the little tricks that will help you with your kip:

The Kip – Part 1

The Kip – Part 2

Happy Kipping!

Today’s Workout:

AMRAP in 12 minutes:

  • 5 dumbbell split jerk (girls – 35lbs, guys – 55lb)
  • 10 double unders
  • 15 knees to elbows


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