Upper East Side

Mobility: Ready to graduate to kipping pull-ups? If you can perform 3 to 5 strict pull-ups, check out Coach Patrick’s 6 week plan. The program is meant to be added to our regular CrossFit programming. You’ll need about 10 minutes two or three days a week before or after class. Focus on quality movement — don’t rush through just to get it done.

6 Weeks to Kipping

Warm Up
7 minutes:
50 single unders
5 scap pull ups + :15 bar hang
10 hollow rocks + :15 hollow hold
5 push ups
5 Samson lunges

Strength
Strict/weighted pull ups

Level 1:
Banded strict pull ups
5-5-3-3-2-1

Level 2:
Strict pull ups/C2B
5-5-3-3-2-1

Level 3:
Weighted pull ups
5-5-3-3-2-1

Conditioning
3 rounds for time:
400m run
20 pistols
10 hang power snatches (95/65)