January 25th

The CrossFit Pull Up is simple in concept but difficult to learn. The pull-up starts at a hang with
full arm and shoulder extension.
Here is Aaron demonstrating this.

The pull up ends with the Adam’s apple over the bar or chin well over the bar.
Here is Aaron showing the end position.

The whole point of the kipping pull up (using your hips as shown above by Aaron) is to generate explosive power to shoot your body over the bar in the shortest time possible. This generates a high power output (weight x distance / time = Horsepower) by moving a weight across a distance and fast as possible.

-WOD-
Lynne
5 Rounds for max reps
– Bodyweight Bench Press
– Pull-Ups

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