Monday – 130218

Kipping on the Rig

Developing a solid “kip” will make you better in nearly all aspects of fitness from gymnastics to weightlifting to sports. The physiological awareness of the explosive hip opening is critical and fundamental for athletes.

The video below is one of my favorites and worth its weight in gold.

(Granted, YouTube links don’t technically weigh anything, but you know what I mean.)


CrossFit Warmup
3 Rounds of 8
Sub Ring Row


Kipping Tutorial


5 Rounds of “Cindy”
30 Clean and Jerk (115/80)
5 Rounds of “Cindy”

*One round of Cindy = 5 Pullups, 10 Pushups, 15 Squats 

CrossFit Endurance at CrossFit 314 – 130218

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