Monday, June 8, 2015

CrossFit Kip Swings

Monday, June 8, 2015

Coach Arik

(6AM) T$$$, Esther, Matt and me


500m Row, 25 Bandy Good Mornings, 10 Bandy Side Step (L&R), 15 Passthrough, 10 Kip Swing, 10 KB swing (35#), 5 Kipping Knees to Elbow (did swings), 5 Kipping Toes to Bar (did swings).
When you cannot Rx the warm-up, you know the workout is going to be tough.


Banded Shoulder.  Hook wrist through band and step back into a good morning position.  After 1 minute, cross adjacent foot back behind lateral foot, providing a more generous latissimus dorsi stretch.  Switch arms and repeat.


8 rounds for time of 200m run, 10 KB Swing (53#), 10 Toes to bar.  Rx Plus = Unroken KB Swing (72#).

I was dreading this workout going in.  The 200m run provided a nice jogging recovery.  KB swings (35#) I did well with.  I need to remember to get the knees back and really engage hips to pop the weight up.  For the toes to bar, I did kip swings and even struggled with those.  I would get the first one and the second one would have me relaxing my shoulders and engaging my core incorrectly resulting in an out of control swing.  Nevertheless, I finished in 24:23 and felt pretty good about the effort.

No comments:

Post a Comment