Crossfit Level 1 - PULL UP - Four Additional Movements Summary (Movement Guide)

Question 1

What is the default pull-up of Crossfit?

Answer 1

Kipping pull-up.

Question 2

What do kipping pull-ups allow an athlete to do?

Answer 2

Accomplish more work in less time (higher power) due to the hips assisting the upper-body pull.

Question 3

What is the set-up of a kipping pull-up?

Answer 3

• hands just outside shoulder width
• hang with arms extended

Question 4

What is the execution of the kipping pull-up?

Answer 4

• initiate kip swing with shoulders
• as feet swing forward, push bar straight down with arms
• chest stays up with eyes forward
• pull until chin is higher than the bar
• push away from the bar to begin descent
• return to full extension to begin next repetition

Question 5

What is the pull-up teaching progression?

Answer 5

• Step 1: Kip swings
• Step 2: two kip swings and a kip
• Step 3: two kip swings and a pull-up
• Step 4: two kip swings, a pull-up and two kip swings
• Step 5: mulitple pull-ups without additional swings

Question 6

What fault is displayed here?

Answer 6

Initiating swing with legs.

Question 7

What corrections would you give to the fault (initiating with legs) displayed here?

Answer 7

• have athlete go back in the progresson to the kips swing and intiate movment from the shoulders

Question 8

What fault is displayed here?

Answer 8

Not pushing away after clearning the bar, sending the athelete straight down insteach of following the arc of the kip swing

Question 9

What correction can be given to the fault (not pushing away after clearing. bar) displayed here?

Answer 9

• have the athlete pause at the top of the pull-up, focusing on pushing awy from the bar
• have the athlet perform two kip swings in betwen each pull-up, practicing a sound return
• give the athelet a target at the back to encourage him or her to pull away

Question 10

What fault is displayed here?

Answer 10

Losing midline stabilization by overextending the spine or exagerrating the swing.

Question 11

What corrections would you give to the fault (losing midline stabilization) displayed here?

Answer 11

• have the athlete work on the kip siwng in a tighter position by keeping legs together and knees straight
• have the athlet put a towel between his or her feet to encourage tighter body position