Over the past few weeks, I've seen a lot of our members get their first pull-ups... congratulations!
You'll notice that we (unlike many other CrossFit gyms) don't allow kipping until you've demonstrated the ability and strength to do strict pull-ups. The reason lies in the nature of the kipping pull-up and the stresses it puts on the shoulder joint and surrounding cartilage when done incorrectly or before developing adequate upper body strength. The 'bounce' out of the bottom of a pull-up (and the 'push' from the top) put tremendous stress on the labrum and kipping pull-ups aggravate that stress even more. Too many kipping pull-ups too soon can lead to a SLAP (superior labrum from anterior to posterior) tear, which can require surgery and many months of rehab to heal. Just know that we are looking out for your best interests both in terms of your long-term health and your ability to perform.
Our goal is for you to learn how to apply these principles to your fitness over the course of a lifetime! No short-cuts!
A. EMOTM for 10 minutes:
4 strict pull ups with 2 second hold at the top
B. In 12 mintues:
then AMRAP remaining time..
5 renegade push ups (35/20)
10 dumbbell front squats
Posted by Zareh.