7 Rounds For Time:
3 Power Snatch 135/95
6 KB Swing 70/44
9 Ring Dips
This video Jason Khalipa put together is helpful in developing your butterfly kipping pull up. Many of our members have been working on this skill recently and are starting to pick it up. Lets finish this process and get that butterfly kip dialed in. The butterfly allows for a much smoother and faster style of kipping which in turn leads to faster WODs, higher power output, and the ability to do more pull ups in a set before your grip gives out. All of the best CrossFitters in the sport have mastered this skill and it is almost impossible to compete at a pull up WOD these days without a solid butterfly kip.
I challenge all of you who can perform the standard gymnastic kip to start developing the butterfly kip during your warmups, and after classes. Usually good athletes will be able to start getting a couple or a few butterflies in a row before their rhythm falls apart. If you are at this point in skill development, it is time to force the butterfly upon your self for your warmup reps and the next few pull up WODs. You might sacrifice a bit of time on a pull up centric WOD at first, and you will be tempted to revert back to the standard gymnastic kip as you struggle to butterfly, but if you force yourself to do your pull ups this way you will quickly pick up a skill that will give you a major competitive edge in this sport.
3, 2, 1, GO!
