170530 - Tips Tuesday "Pull-Up Strength"

BIG THANKS to everyone who came out to do MURPH with us! We are proud of how hard everyone pushed themselves and how encouraging the atmosphere in our community was. Good work fit fam!

TIPS TUESDAY - We highly recommend that athletes build strict pull-up strength before attempting the kipping pull-up! Here are some links and videos to give you some more ideas on how to get there! 

CrossFit Invitus wrote out two weeks worth of awesome drills for working on pull-up skills! Here are both links below: 
https://www.crossfitinvictus.com/blog/pull-up-may-week-one-the-hollow-position/
https://www.crossfitinvictus.com/blog/pull-up-may-week-two-straight-arm-kipping/

Negative Pull-Ups
Bands are great but most people do them so quickly that the bands are doing more work than your arms because you're just bouncing around. Instead, try doing eccentric movements! These are slow precise movements consisting of using gravity to open an already contracted muscle. Here's a video below of a great progression tool called Negative Pull-Ups. If you want to build strength and you don't have a lot of time, do a couple of these before and after workouts each day! 

WOD - (w/ a partner) 
For Time: 
Ground to Overhead
11,000# Men
9,000# Women
10,000# Combo
Then...a 2k Row
(Divide the work however you want but only one partner can work at a time)