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Monday, July 8th Crossfit Workout of the Day

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Having the ability to do strict pull ups before learning how to kip is vital for shoulder health and injury prevention. Additionally, the ability to do a greater volume of strict pull ups will lead to even more kipping pull ups, as well as preventing breakdown of the movement during high volume workouts. Watch the video below for some great tips and exercises to increase strict pulling strength!

Warm Up

7 minutes:
5 good mornings
5 back squats
5 kang squats
10 deadbugs
10 glute bridges
10 banded side steps


Back squat
90%, 4×2


10 minute AMRAP
10 hang power snatches (75/55)
5 strict pull ups
5 pull ups
10 burpees