#strictbeforekip

Instagram photos and videos

#strictbeforekip#crossfit#inversionbn#trainwithpurpose#keepmovingforward#steelyourmind#calisthenics#bodyweighttraining#gymnastics#crossfitgymnastics#fuelthefire#feedthefire#strengthwraps#handstand#gymnasticstrengthtraining#pullups#handstandpushups#dowhatmustbedone#strictmuscleup#fitness#muscleup#strength

Hashtags #strictbeforekip for Instagram

6rounds
Cluster + 3reps shoulder to Overhead
*worked up to 70kg

Then
3x 5reps power clean 80kg

For Quality:
4rounds
5x deadlift 120kg
10x pull ups
15x leg lifts *deadlift pronated grip, no kip leg lifts •
For time:
5rounds
2mins assault bike
50/40/30/20/10 box jumps 24”
(19:02mins) •
It’s been many moons since I’ve tried cleaning anything heavy...last time I tried was maybe 3-4years ago and that was 85kg for a single🤔.... today managed to hit 80 for 5reps 🤗 who says gymnastic strength training doesn’t get you strong?....underestimated how challenging the wod was gonna be.... feeling like a bucket of bust!
#inversionbn #getfitcrossfit #cluster #pushpress #strengthtraining #boxjumps #deadlifts #trainwithpurpose #keepmovingforward #steelyourmind #dowhatmustbedone #fuelthefire #feedthefire #strengthwraps #strictbeforekip #pullups #leglifts


0

Back to working on butterfly pull-ups for speed and efficiency in wods. Making it a point to practice several times a week until I fly like a🦋
For all you naysayers to CrossFit style butterfly pull-ups this is for timed competition training where speed and efficiency are needed and I firmly believe in strict strength BEFORE kipping. Pretty sure I can do more strict pull-ups than you insta-trolls anyways 🤭💪
#crossfit
#crossfitter
#fitness
#butterflypullups
#notgymnasty
#strictbeforekip
#training
#crossfitmasters
#crossfitgirls
#mastersathlete
#instafit


0

Getting Your First Strict Pull-Up! (Instructed in ASL)
A lot of people want strict pull-ups but don’t know where to begin. Growing impatient, they start to kip their pull-ups without the necessary foundational strength of a strict pull-up, which risks injury to your shoulders.
Here’s how I did it:
1. Every day I went to the gym early to do 5 x 5 strict pull-ups with a band. I used a challenging band that allowed me to just complete 5 strict pull-ups unbroken. Approach these as strength sets and not for time, giving yourself adequate rest between sets.
2. Once I felt stronger, I began using bands with less resistance for my daily 5 x 5.
3. From there, I did 5 x 5 pull-ups from a box. Not jumping, but reducing the distance I needed to pull.
4. Then I began reducing the height by stacking plates, taking off plates until I had one plate left.
5. Soon I was able to do 1 strict pull up! So I began doing 5 x 1, then built up to 5 x 2, then 5 x 3 and so on...
- NO KIPPING BEFORE STRICT!! If you practice these sets without any kip, you WILL get stronger and get your first strict pull-up. Your shoulders will thank you!
- During workouts where there are pull-ups, I recommend doing either inverted rows or ring rows instead of a band, which will tempt you to use kipping.
@crossfit @crossfittraining
#crossfit #strictpullup #strictbeforekip #pullup #pullupprogression #asl #americansignlanguage #deaffit #deafcrossfit #deaffriendly #coda #crossfitchicks


2

Warm up

5rounds
Handstand hold
Tuck hold
Plank lean.
*rest as required.

4rounds
30s support
30s bottom of dip
10x strict dips
*rest as required.

10x 12mtrs handstand walk *unbroken attempts for each set.


Hotel wod, keeping it simple... tried a variation of @garagegymgirl planche drills

#inversionbn #hotelwod #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #strictbeforekip #calisthenics #bodyweightworkout #bodyweighttraining #bodyweightexercises #dowhatmustbedone #fuelthefire #feedthefire


5

10-9-8-7-6-5-4-3-2-1 strict pull-ups and strict bar dips 20-18-16-14-12-10-8-6-4-2 GHD sit ups. Just starting to add strict pulling work after a small tear in my right tricep had me stay away from any pulling for about 2 months. Need to work on maintaining a tight and strong hollow position throughout and rid of any little kipping. Happy I can still do 10 strict pull-ups unbroken after 2 months away from them. #strictbeforekip #foundationalstrength #crossfit #fitchicks #crossfitchicks #fitfam #justthekip #hollowbody #athleticdevelopment #strictpullups #pullups #dips #ghdsitups #workinprogress #recovery #injuredathlete #triceptear


3

Progressions to a strict muscle up. It took me about 2 years of strict pushing and pulling work with both stable (pull-up bar, bar dips) and unstable (ring pull-ups, ring dips) in addition to midline strengthening to get my first strict muscle up. Still working on my kipping muscle ups. My shoulders are happy to have them strict first. #strictmuscleup #ringmuscleup #muscleupprogression #strictbeforekip #justthekip #crossfit #athleticdevelopment #athlete #gymnasticring #strength #crossfitgirls


1

Can’t win ‘em all 😂 jk my goal was to strain all my muscles in slow motion and pause mid strict press 💁‍♀️😏✔️ at least my outfit is cute & actually matching-ish for once [thanks @bornprimitive 💯] •••••••••• #bornprimitive #bornprimitivebrandrep #crossfit #girlswholift #fitchicks #fitchick #liftingisfun #liftingislife #strictbeforekip #strictpress #press #overheadpress #bulletproofshoulders #shoulderworkout #onerepmax #1rm #1repmax #illgetitnexttime #progress #goals #fridayfeels #latergram #fridayfitness #fitfriday #flexfriday @nobullproject @2poodperformance


9

Complete 5rounds
60s assault bike (12-14cal)
Unbroken 10m handstand walk
15x GHD sit ups
Unbroken 10m handstand walk
15x alt GTO 22.5kg
(24:29mins)

3x slow ring muscle up + 10x leglifts •

Quick wod in and out. Happy Fri-yay! 🤗

#inversionbn #getfitcrossfit #calisthenics #bodyweightworkout #bodyweighttraining #bodyweightexercises #gymnasticstrengthtraining #assaultbike #handstandwalk #ghdsitups #groundtooverhead #muscleups #core #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #strictbeforekip #dowhatmustbedone #fuelthefire #feedthefire #crossfitgymnastics


2

The Kipping Handstand Push-up is a dynamic gymnastic movement that requires the strength in the shoulders and core to hold the Handstand position while being able to explosively load and explode the hips into the press out at the end of the movement. Typically, we say to master the strict handstand push-up (2-3 strict) before the kip to build the required strength to perform this movement and decrease the chance of injury due to poor form, strength, and technique.
#handstandpushups #strictbeforekip #gymnastics #loadexplodedrive


0

Warm up

3x handstand hold

5x straddle planche negative

3x 5reps parallettes Hspu •
4rounds
5x strict Press 50kg
8x hollow body chin ups *chin up chest touches bar and hold briefly.

3rounds
5x front lever pulls
5x leg lifts
15x flutter kicks

DOMS on DOMs on DOMs today 😵.... #inversionbn #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #calisthenics #gymnasticstrengthtraining #bodyweightworkout #bodyweighttraining #bodyweightexercises #handstand #straddlenegatives #strictbeforekip #frontleverpull #leglifts #fuelthefire #feedthefire #dowhatmustbedone #shutuparms


0

Warm up

3x handstand hold

4x parallette flow

Ring dips
5x 15kg
5x 20kg
5x 30kg
5x 40kg

10mins middle split practice •
10mins pancake stretch •

Body feeling tired and sore today so had to scale things back and even that was difficult 😵... #inversionbn #trainwithpurpose #keepmovingforward #steelyourmind #gymnasticstrengthtraining #calisthenics #bodyweightworkout #bodyweighttraining #bodyweightexercises #dowhatmustbedone #fuelthefire #feedthefire #paralletteflow #ringdips #strictbeforekip #strengthwraps


2

Warm up

3x 3reps Jefferson curls *20kg

4x Parallette flow
*rest as required

4x straight arm rings flow
*rest as required.

2rounds
10x 30kg barbell curl
5x tempo chin ups

15mins OAH practice •

Upping the game today, lately found extra motivation to train harder for my goals... first time today trying to go from LSit into a press... it’s not the best but it’s a start🤗....celebrating small achievements today😊 journey to this point has been long and very challenging but all the hard work is paying off.


7

Warm up

5x plank leans
*25-30s hold

5x parallettes flow
*slow and controlled with a long pause in each holding position.

3x 3reps Box hspu *collar bone to box.

For quality
3x 10reps strict pull ups
*rest as required.
😵oh dang feeling this one...Today’s DOMs are what i normally would feel after the weeks training 🤔....felt like forever since I’ve done Box hspu so just checking if I can still get the range on the hspu.

#inversionbn #gymnasticstrengthtraining #calisthenics #bodyweightworkout #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #fuelthefire #feedthefire #strictbeforekip #planklean #parallettes #slowissmoothsmoothisstrong #dowhatmustbedone #bodyweightexercises #bodyweighttraining


4

Warm up

4x 2reps 20lbs handstand push ups

5x parallette flow.

Strict Dip Test
7-1
1-7
*work your full range of motion on the dip and pause for 7 count after each complete set. Once you fail the test ends.


Struggled on the handstand push ups today😵... flow coming along nicely... need to build up more stamina 💪🏼...ended with a dip test just to see if I could complete the entire set...😑 did an extra round of 4s on the descending reps 😒 could’ve made to 5rounds on the ascending reps if I got my counting right!
#inversionbn #gymnasticstrengthtraining #calisthenics #bodyweighttraining #bodyweightworkout #bodyweightexercises #handstand #handbalancing #handstandpushups #weightvest #unbrokendesigns #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #fuelthefire #feedthefire #shutuparms #dips #strictbeforekip


1

| CFG COURSE 2018 |
.....
When you get your first strict AND then first kipping MuscleUp at the #cfgymnastics course - cheers erupt 🙌🏼
.
Come learn WHY we preach #strictbeforekip
.
As a coach you should know the WHY behind the words or cues!
.....
TO REGISTER:
Training.crossfit.com/gymnastics
..........
🔺athletes & coaches
🔺no prerequisites
🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️
...........
JULY
7/8 Agoura Hills, CA
7/8 Madrid, Spain
7/8 Ecuador
7/8 Krakow, Poland
14/15 Bend, OR
14/15 Boston, MA
14/15 Long Island City, NY
14/15 Chesapeake, VA
21/22 Manchester CT
21/22 Westminster, CO
21/22 Johannesburg
21/22 Taiwan
28/29 Stockholm , Sweden
28/29 Amazonas, Brazil
28/29 Philadelphia (area)
28/29 Milwakuee, WI
28/29 South Korea
28/29 Houston, TX
...........
AUG
3/4 New Cairo, Egypt
4/5 Missoula, Montana
4/5 Calgary, Alberta
11/12 Perth, Australia
17/18 Abu Dhabi
18/19 Box Hill South, Australia
18/19 Argentina
25/26 Rio de Janeiro, Brazil
25/26 London
25/26 Jacksonville Beach, FL
25/26 Ann Arbor, MI
25/26 Chicago, IL
...........
SEPT
1/2 Santo Domingo
1/2 Auckland, New Zealand
8/9 Sao Paulo
8/9 Brooklyn, NY
8/9 La Rochelle, France
15/16 Almere, Netherlands
15/16 Kennewick, WA
15/16 Lima, Peru
22/23 Boise, ID
29/30 Greenwood, IN
29/30 Sturgis, SD
29/30 Helsinki
………
OCT
6/7 Birmingham, AL
6/7 Lexington, KY
13/14 Canggu, Indonesia
13/14 Brazil
13/14 Blaine, MN
20/21 Santiago, Chile
20/21 Beavercreek, OH
27/28 Santa Marta, Columbia
………
NOV
17/18 South Manchester, UK
.....
We add courses weekly so continue to check schedule if you don’t see a course you can attend above!


89

8rounds
5x thrusters 40kg
10x kipping pull ups

5rounds
3x thrusters 65kg
5x BTH pull ups *pause on last rep of pull up.


Quick training session cause my body felt numb from the long drive home.🧟‍♂️ #inversionbn #paincave #thrusters #pullups #kipping #strictbeforekip #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #dowhatmustbedone #thrusterssuck


0

Warm up

8x 4reps HeSPU *5 count hold in handstand.

5x plank leans *focus on protracted shoulder and posterior pelvic tilt •
4x straddle 90deg hspu to tuck neg.


Ramping the gymnastic strength training back up... feels a little sluggish😗

#inversionbn #trainwithpurpose #keepmovingforward #steelyourmind #fuelthefire #feedthefire #dowhatmustbedone #gymnasticstrengthtraining #gymnastics #calisthenics #bodyweighttraining #handstand #strictbeforekip #handbalancing #plankleans #straightarmstrength


6

Warm up

Back Squats
20reps Empty bar tempo squat
3x 5reps 60kg
3x 5reps 80kg
3x 3reps 90kg

strict press
10x 40kg + Overhead hold
3x 3reps 7 breath overhead hold+ 3reps 14 breath Overhead hold

4rounds
5x Strict chest to bar pull ups
10x wall ball
15x kettlebell swing 20kg

5-1 Bar Muscle ups
2mins rest
1-5 Bar Muscle ups
*rest walk out and back after each set.


Great morning for a wod and working on some weaknesses ....really need to put more work to improving my bar muscle ups.

#inversionbn #trainwithpurpose #keepmovingforward #steelyourmind #fuelthefire #feedthefire #backsquats #dowhatmustbedone #hardworkpaysoff #garagegym #garagewod #strictbeforekip


1

Warm up

3x 3reps Jefferson curl
*60s pause in bottom position.

5x 3reps Handstand push ups *8lbs vest.

3x 1 slow HeSPU •
5x 1 straddle press handstand

3x 20rep dips *unbroken sets, 20lbs vest

20mins inverted hang.


Feeling almost recovered today, only problem is my lower back is feeling alittle tender but will work on that later. Straddle press feeling alittle more solid but still compression is the weakness 😵... trying out the 60s handstand challenge wasn’t able to get to 60 but was worth the try...


2

Warm up

5x tuck press •
3x 90deg push ups

3x 5reps strict chest to bar pull ups

3x 4reps weighted pull ups 20kg

3x 5reps front lever pulls

60s max push ups
(42reps)

Then
3x half of max push ups *fast reps, rest 90s.


Feeling fragile today 😅 so scaled the workout down. Didnt sleep properly mind was awake just thinking 💭 ...What to lah.

#inversionbn #calisthenics #bodyweighttraining #gymnasticstrengthtraining #tuckpress #handstand #pushups #pullups #frontleverpulls #strengthwraps #trainwithpurpose #keepmovingforward #steelyourmind #feedthefire #fuelthefire #strictbeforekip #parallettes #keepitsimple #dowhatmustbedone


3

Warm up

5x parallette flow

Weighted dips
8x 40kg
8x 45kg
8x 40kg
*full range dips.

10-1
Strict hespu •

Slow is smooth... parallette flow felt really good today starting to feel easy 👌🏼...a little easy😂... dips felt good, wanted to try for 50kg for 8reps but after trying 45kg knew i wouldn’t have gotten it . Ended with HeSPU ladder shoulders having all sorts of feels after that...did round 10 twice because i felt like I wasn’t in control 😒...rounds 7-4 failed on last rep for each set 😅... tried really hard to go unbroken sets.


1

Warm up

3rounds
3x Jefferson curls 20kg
*pause in bottom position.
30s german hang

4x Lsit tuck press to handstand

4x 2rep partial press + negative.

4x 1rep deep handstand push ups

Tababta strict press 20kg


Feeling really good this morning so challenged myself with Lsit tuck press to handstand... 😏it’s not perfect but it’s a start. A lot of movements are slowly coming together this month really happy with the results...finished the session with #pumptownexpress special from @davefreakinlipson shoulders are pumpz💪🏼


2

Warm up

5x tuck press.

3x straddle planche negative.

5x 10ms handstand walk *feet together, turnaround at 5mtrs.

“Not for Time”
7rounds
3x strict muscle ups
5x wall facing HeSPU
7x Strict pull ups


Finally got the strength to work on tuck press! Took awhile to get here🤗 really enjoyed the wod at the end was good finisher... solid pump for the upper body 💪🏼


6

Warm up

15mins open shoulder handstand

5rounds
3 HeSPU
5 count HS hold
2 HeSPU
5 count Hs hold
1 HeSPU
5 count Hs hold


7mins bar hang


Keeping it easy today...🤗 #inversionbn #handstand #handstandpushups #strictbeforekip #hespu #armsquats #trainwithpurpose #keepmovingforward #steelyourmind #bodyweighttraining #calisthenics #fuelthefire #feedthefire #mindovermatter #gymnasticstrengthtraining #barhangs


1

Warm up • 6x handstand to straddle planche • 5x 4reps iron cross pulls *pause in bottom position. • 5rounds 1x ring to chest 2x bottom of dip 3x muscle ups 1x controlled negative 5x sandbag to Overhead *all ring movements preformed Strict. • Good start to this weeks training...everything feels ok 👌🏼... #inversionbn #straddleplanche #ironcrosstraining #gymnasticstrengthtraining #calisthenics #bodyweighttraining #gymnasticringstraining #gymnasticrings #musclups #strictbeforekip #trainwithpurpose #steelyourmind #keepmovingforward #mindovermatter #fuelthefire#feedthefire


0

Warm up

5x 3reps Box hspu *collar bone to box

5x handstand cane flow

15mins movement play
😅didn’t realise how tired my shoulders were until i tried to do handstand push ups...movement play today felt very rusty... need to get back to it. Happy Fri-yay!

#inversionbn #gymnasticstrengthtraining #handstand #handstandpushups #strictbeforekip #handstandcanes #movementplay #movemore #calisthenics #bodyweighttraining #locomotion #trainwithpurpose #steelyourmind #keepmovingforward #mindovermatter #fuelthefire #feedthefire


1

Warm up

5x straddle planche hold
*scale as required.

5x handstand to tuck to bent arm straddle.
*5 count hold, controlled straight arm transition into tuck.

Weighted pull ups
5x 20kg
3x 3reps 30kg
1x 2reps 40kg
8x 15kg
10x 10kg
12 x 5kg
*start in full extension and chin over bar. •

Straddle planche felt difficult today so scaled back to build up the time.... haven’t done heavy weighted pull ups in awhile so decided to try....not bad, not good either but at least have some decent pulling strength to work with🤗

#inversionbn #gymnasticstrengthtraining #calisthenics #bodyweighttraining #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #fuelthefire #feedthefire #strictbeforekip #weightedpullups #pullups #handstand #strengthtraining


13

Dedication, diligence, hard work, humble, focused, consistent, ‘really listens and pays attention’...all words we could use to describe Rii and its paying off and all coming together(last rep of her final set). Keep up the great work Rii👊🏿 #strictbeforekip #shoulderhealth #trusttheprocess #respectandenjoythejourney


2

Come early, stay late - programming doesn’t have to be fancy, but you have to be dedicated to the grind 🤘🏼
#crossfitgymnastics #strictbeforekip #strongerthanyesterday #betterthanyesterday #progressisprogress


1

20mins complete as much as possible.

10-1 Strict pull ups
AES 3x Strict HeSPU
1-10 Strict chin ups
AES 3x Strict HeSPU *pull & chin start from full extension and no dropping from bar on each set . HeSPU 3reps unbroken •

Finished up to 7 chin-ups & 3 HeSPU, 😵 barely recovered from the morning session, so was 50-50 about this workout session but did it anyway... struggled to recover for the HeSPU... 🤔definitely gonna redo this one.
#inversionbn #bodyweighttraining #calisthenics #pullups #chinups #strictbeforekip #trainwithpurpose #steelyourmind #keepmovingforward #feedthefire #fuelthefire #shutupsarms #handstand #hespu #handstandpushups


2

At Auxano, we hold our clients to a higher standard and we expect them to master the strict movements before they kip. Many first muscle ups have a lot of random flailing in hopes of landing on top of the rings. However, @garretfiala has spent a lot of time and effort working on the basics and doing the not so fun drills. In return, he was not only able to get a strict ring muscleup the first day we wanted him to try, but also had all the pre requisites to get bar muscle ups easy his first time as well.
Cheating corners and skipping progressions will eventually cause a plateau, but being proficient in the foundations like Garrett is will allow him to continue to make steady and consistent progress.
#gymnastics #holdthestandard #strictbeforekip #muscleup


3

I got a strict muscle up today! I never thought this day would come. I never gave up and have had the most awesome support system at Drop Box CrossFit. Thank you everyone for the tips and guidance! Thank you @chuckbennington @coachcaseycf @cfgymnastics for your amazing program! I learned so much from the both of you! Things just keep clicking as a coach and athlete! #allthingshollow #crossfitgymnastics #gymnasty #crossfit #muscleup #strictmuscleup #crossfitcoach #strictbeforekip #progressnotperfection #therxisunderstanding #falsegrip #nevergiveup #endorphins #youcandoanything


9

Capacity before intensity...think about that for a minute. There’s no need to fail before you succeed in order to “learn” or achieve. With a properly designed program layered with appropriate progressions, we can take someone through this progression:
♠️
Scaled push-up/dip volume
Strict push-up/dip volume
Strict pressing volume
Handstand hold time clusters
Handstand negatives
Strict handstand volume
Kipping HS practice
Kipping HS volume (no fatigue)
Kipping HS volume (low fatigue)
Kipping HS volume (higher fatigue)
♠️
The above road map is a very general and #basic progression...if you can’t do strict work for volume first, as well as press a good % of your own bodyweight overhead then we’re not letting you go upside-down and kip “attempt” to failure. Why?...because it’s our JOB to teach you how to succeed, and not let you sneak off to the corner of the gym and fail over and over. That’s not coaching...
♠️
#getacoach #holdthestandard #earnednotissued #alwaysbephysicallyready #progressionsmatter #strictbeforekip #healthyshoulders #nobrokennecks


0

A couple of clips from my training this morning. Strict HSPUs and paralette deficit pushups. Also did seated overhead DB presses but forgot to video. Building my pushing capacity!
.
Gotta rock that blue & orange. Go Mets 🔥⚾️ #amazinagain #haveyouseenmybaseball
.
#stricthspu #deficitpushups #strictbeforekip #onpurposewithpurpose #crossfit #crossfittraining #crossfitcoach #virtuosity #gymnastics #crossfitgymnastics #cfgymnastics #powermonkeyfitness #strengthtraining #functionalfitness #birddogs


1

What does Amber do after finishing her first CF Masters Regional Qualifier? She works her weakness to make it her strength. #likeaboss #cfopen2019 #crossfit #strictbeforekip #gymnasty


0

Strict pull-ups: a staple exercise to build back, arm and core strength! 💪🏼
.
📷 @imaje_productions


1

#Repost @coach_dball with @get_repost
・・・
The @crossfit446 Workout of the Day is “Elizabeth,” which consists of Cleans and Ring Dips.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In classes, we are focusing on the Dip. In my experience, the above progression has been an efficient and effective tool to advance individuals toward Kipping Ring Dips.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Kipping Ring Dip requires shoulder stability, upper body strength, and kinesthetic awareness, so it should not be attempted until the following “standards” have been achieved:
🧔🏻- 5x Strict Dip
👱🏼‍♀️- 3x Strict Dip
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You might be a kipping machine, but how many strict Dips can you do?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#crossfit #gymnastics #freestyle #fitness #dip #ringdips #movement #stability #strength #functionalbodybuilding #functionaltraining #walkbeforeyourun #strictbeforekip #forwhat #fitforlife #longevity #wellness


0

The @crossfit446 Workout of the Day is “Elizabeth,” which consists of Cleans and Ring Dips.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In classes, we are focusing on the Dip. In my experience, the above progression has been an efficient and effective tool to advance individuals toward Kipping Ring Dips.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Kipping Ring Dip requires shoulder stability, upper body strength, and kinesthetic awareness, so it should not be attempted until the following “standards” have been achieved:
🧔🏻- 5x Strict Dip
👱🏼‍♀️- 3x Strict Dip
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You might be a kipping machine, but how many strict Dips can you do?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#crossfit #gymnastics #freestyle #fitness #dip #ringdips #movement #stability #strength #functionalbodybuilding #functionaltraining #walkbeforeyourun #strictbeforekip #forwhat #fitforlife #longevity #wellness


1

Wednesday 25 APR 18
Fit 1:
A.  15 min of movement
400m run
15 X Double Unders (sub 2:1…but a great day to practice them)
5 X TTB (sub knee raises then 10 abmat sit ups)
20 X Dumbbell Cross Legged RDL (10 each side)
Rest 3 min
B.  15 min of movement
400m run
10 X Cossack Squats w/ KB in Goblet Squat Hold (5 each side)
15 X Double Unders (sub 2:1…but a great day to practice them)
10m/5f X Push Ups
Fit 2:
A.  15 min of movement
400m run
15 X Double Unders 
8 X TTB 
20 X Dumbbell Cross Legged RDL (10 each side)
Rest 3 min
B.  15 min of movement
400m run
10 X Cossack Squats w/ KB in Goblet Squat Hold (5 each side)
15 X Double Unders
10 X Single Arm DB STO (5 each arm)

@romwod - Reasons Minus Excuses
@cfgymnastics @pamelagnon @mcgoogs_ @shellie_edington Check out those HSPU variations!!! #earnittolearnit #trainbeyondthestandards #strictbeforekip
#cfr #rivalryfitness #crossfit #health #wellness #strength #conditioning #gymnastics #fitness #olympiclifting #betterthanyesterday


0

One of my favorite Workout, Cindy.
5 Strict Pullups
10 Pushups
15 Airsquats
Did Emom for 20min, Amrap will be done in 2 months from now. Every round between 33-36 sec. Dream to be as good as my old friend @coachdadi wich completed I believe 34 rounds in 20 min.
Highly recommended for testing your volume in bodyweight movement. #grandi101 #cindy #pullups #pushups #fmtraining #cardio #strictbeforekip


10

Wednesday gives you the opportunity to move aerobically but consists of movements that will take a lot of body awareness - Please take your time on these, focusing on quality over quantity
Wednesday 18 APR 18
Fit 1:
A.  15 min of movement
400m run
2 X Turkish Get Ups (1 each arm) 
15 X Double Unders (sub 2:1…but a great day to practice them)
15 X Sit Ups
10 X Good Mornings
Rest 3 min
B.  15 min of movement
400m run
10 X Single arm Russian KBS (5 each arm)
15 X Double Unders (sub 2:1…but a great day to practice them)
10 X Pointers (weight w/ DB in hand if able) (5 each side)
Fit 2:
A.  15 min of movement
400m run
2 X Turkish Get Ups (1 each arm) 
15 X Double Unders
8 X TTB
10 X Good Mornings
Rest 3 min
B.  15 min of movement
400m run
10 X Single arm Russian KBS (5 each arm)
15 X Double Unders
5m/3f X HSPU #strictbeforekip

@romwod - Expect Greatness
#cfr #rivalryfitness #crossfit #health #wellness #strength #conditioning #gymnastics #fitness #olympiclifting #betterthanyesterday #trainbeyondthestandards


0

Drop in skill gym avec @hell_die666. L’occasion de bosser ses ring MU. Et de passer son 1er (mini) kipping ring MU. Ayéé !!! Pas de toute beauté techniquement. Mais JE M’EN FOUS ! #crossfitballers #cfgymnastics #firstkippingmuscleup #strictbeforekip #ringmuscleup #crossfitgirlsrock


1

Warm up

Regional Nate Reverse
For Time:
10rounds
12x alternating dumbbell snatch 25kg
7x Strict HeSPU
4x Strict Ring Muscle ups
(37:02mins)


Been thinking about this wod for awhile now and decided to do it today, stuck to the plan and was able to finish it without failing any reps... was able to maintain 10rounds of unbroken 12 for the dumbbells , broke up the HeSPU into two sets after around 2 and maintained singles for muscle ups. Feeling very tired but ok 👌🏼👍🏼 #inversionbn #gmbfitness #crossfitgymnastics #calisthenics #bodyweighttraining #dumbbell #hespu #muscleups #strictbeforekip #strengthwraps #shutuparms #trainwithpurpose #keepmovingforward #steelyourmind #garagewod #crossfit #bucketofbust


0

CrossFit Gymnastics is coming to Sharp Edge!!!! If you’ve ever wanted to improve your gymnastics skills, now is the time! Learn from CrossFit Games athlete, college gymnast, and all-around awesome person @pamelagnon when she comes to Sharp Edge CrossFit in June to host this 2-day course! Space is limited so sign up ASAP!

#CrossFit #CrossFitGymnastics @cfgymnastics #Cfg #CrossFitTraining @crossfittraining #Gymnasty #Pulluos #Muscleups #HollowRock #Superman #StrictBeforeKip #SharpenYourEdge


6

Warm up

4x straddle planche *slow negative to a hold.

Parallettes Handstand push ups
3/4/5reps

5x 7leg raise + 5 tempo pull ups

60s max effort push ups
*no snaking of body or saggy hips.

Then
3rounds of half the max reps


Feeling very top heavy today.😵 straddle planche was hard after round 3 my upper body was feeling dead... #inversionbn #gmbfitness #crossfitgymnastics #calisthenics #bodyweighttraining #straddleplanche #handstandpushups #armsquats #pushups #legraise #pullups #strictbeforekip #trainwithpurpose #keepmovingforward #steelyourmind


2

Pensa numa mulher forte?
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Pensou?
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Tá aí a @emigq mostrando que força também é pra elas sim!
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#dedicação #forçadevontade fazem parte da vida dessa #wonderwoman 💪🏻🙅🏻‍♀️
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#crossfiteirosdefoz .
Repost @emigq with @get_repost
・・・
Hoje foi dia de PR de gymnastics: 4 strict ring muscle ups!💪💪💪💪 Lembra quando eu mal conseguia fazer 1?

Evolution, baby! Sem palavras pra expressar o quanto eu amo ginástica! E no final eu comemoro mesmo!😁😂 Valeu meus parças de treino @alessagodoy @gabinotti
#crossfit #crossfitgymnastics #strictbeforekip #strongereveryday #strength #gymnastics #gymnasticbodies #muscleup #ringmuscleup #strictmuscleup #workout #workoutmotivation #fitness #fitnessjourney #fitnessinspo #strongwomen #evolution


5

Hoje foi dia de PR de gymnastics: 4 strict ring muscle ups!💪💪💪💪 Lembra quando eu mal conseguia fazer 1?

Evolution, baby! Sem palavras pra expressar o quanto eu amo ginástica! E no final eu comemoro mesmo!😁😂 Valeu meus parças de treino @alessagodoy @gabinotti
#crossfit #crossfitgymnastics #strictbeforekip #strongereveryday #strength #gymnastics #gymnasticbodies #muscleup #ringmuscleup #strictmuscleup #workout #workoutmotivation #fitness #fitnessjourney #fitnessinspo #strongwomen #evolution


19

Fam! Next week is testing week prior to our upcoming training cycle. One of the benchmarks are strict ring dips. If your dips look like my first two reps I’ll be like 😀👊🍾. If your dips look like my second two reps I’ll be like 😐🙅‍♂️
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See you next week #beastriver ✌️
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Thanks for the sweet shirt @powermonkeyfitness @colinpgeraghty @davedurante
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#ringdips #strictringdips #strictbeforekip #onpurposewithpurpose #crossfit #crossfittraining #crossfitcoach #virtuosity #gymnastics #crossfitgymnastics #cfgymnastics #powermonkeyfitness #strengthtraining #functionalfitness #birddogs


2

15mins shoulder & wrist mobility •
5x 3reps Box hspu *5s count in handstand between each rep, rest as required after each set.


Tried to maintain the 3reps hspu for all 5 sets but after 3rd set was feeling the fatigue and had to scale to a straddle hspu for 4th and 5th set....Feeling the DOMs kicking in... gonna put in a rest day tomorrow... #inversionbn #gmbfitness #crossfitgymnastics #bodyweighttraining #calisthenics #armsquats #hspu #handstandpushups #strictbeforekip #handstand #trainwithpurpose #keepmovingforward #steelyourmind


1

We have 30 MINUTES of skill time on the strict muscle-up, or strict pulling and pressing progressions today. Come in and get better! #raisethebar #burpees #squats #simplenoteasy @jmitchellwsj with the beautiful #strictmuscleup #strictbeforekip @crossfittraining @cfgymnastics


1

If it‘s too cold for you to train outside you probably .
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gonna be sick tomorrow 😜🤷🏼‍♀️🤒
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Spring is here - sun‘s out —> gun‘s out!
Outdoor Area is Opened again 🙌🏼😁☀️
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#sunsout #gunsout #pullupsforbiceps #strongback #training #trainoutside #springishere #crossfit #boxlife #doyoueven #fakemonday #iifym #getstronger #bodyweight #functionalbodybuilding #strictbeforekip #girlswithmuscles #bodybuilding #fatloss #inkedgirls #iamnobull #evopenutrition #theprogrm


3

Instructor Trainee David @99ruso teaching kipping pull-ups to the 9am class under Supervision of Head Coach Ramon Gysin @mr_glutes.

Apart from the official CrossFit Courses (L1/L2/specialty and online courses) we develop our Coaches through our Instructor Trainee Program, working on: - Demonstration
- Instruction
- Seeing
- Correcting
- Group Management
- Presence and Attitude

#teaching #coaching #selfdevelopment #neverstoplearning #instructortraineeprogram #coachesdevelopment #kippingpullups #strictbeforekip #crossfit #crossfitbasel #increasefitness #crossfitbaseldowntown #teamworkmakesthedreamwork #namesandmechanics


2

Warm up

3x 20s support + 20s bottom + 5reps dips @ 10kg

3x 8reps @ 40kg
*work to end range.

3x 3reps 20kg Jefferson curls.

3x 5reps strict HeSPU + hold.
😫challenging session, will have to do some mobility work this afternoon... everything feels tight.

#inversionbn #gmbfitness #crossfitgymnastics #bodyweighttraining #calisthenics #paincave #dips #support #jeffersoncurls #handstand #hspu #handstandpushups #strengthwraps #trainwithpurpose #keepmovingforward #steelyourmind #strictbeforekip


1

EMOM each minute 1 strict muscle up. Jusqu’à l’échec. En tout 9. Échec musculaire au 10eme. Objectif : force force force. #muscleup #strictbeforekip #strengthtraining #crossfitgirl #ringmuscleup


2

Warm up

20mins movement play

3x 5reps Box hspu *collar bone has to touch box before pressing.

5x 1 Press Handstand •
AMRAP
3x strict pull ups *5x count rest after each set.


Feeling tightness in the lower body from yesterday’s squats 😵, testing Box hspu 5reps is still very challenging for sets but slowly getting there...I’ve always enjoyed training Box hspu as they feel similar to a barbell strict Press 🤗

#inversionbn #gmbfitness #crossfitgymnastics #questforthepress #calisthenics #bodyweighttraining #trainwithpurpose #keepmovingforward #steelyourmind #armsquats #handstand #handstandpushups #strictbeforekip


2

2 years ago today... thanks, Coach @mayutzy for pissing me off (the best motivator)! This moment... I will not give up. I can't. 😡 #notinmyblood #muscleup #persistence #strictbeforekip


0

Warm up

For Time:
10-1 unbroken Strict chin ups
*AES 3x unbroken Strict HeSPU (10:04mins)

4rounds
5x Strict pull ups
20 breath handstand hold *breathing slow and controlled.


Quick little workout before having an early dinner.

#inversionbn #gmbfitness #croasfitgymnastics #calisthenics #trainwithpurpose #keepmovingforward #steelyourmind #bodyweighttraining #pullups #chinups #handstandpushups #strictbeforekip #strengthwraps


1

I DID IT! After months of getting stuck right before the transition, I finally did it! Super ugly and chicken wingy, but I did it! And not 1 but 3 😁💪🏻 #crossfit #crossfitnashua #firstmuscleup #ringmuscleup #strictmuscleup #strictbeforekip


4

I am a strong believer of learning the strict movement over the kipping movement. So strict everything is what we coach. These athletes have worked extremely hard building their base. Strict HSPU during every WOD, skill work and never being advised to kip allowed them to do 18.4 RX. These videos are first timers. (Except for one which this might be her 2nd or 3rd time :)) They are not falling on their faces, pressing out with horrible form or slamming their necks onto the mat.
They have built themselves a solid foundation. Be like them. Strict before Kip.
Proud of all of you! #yakimacrossfit #strictbeforekip @jmbriscoe @raeganramynke @kay.borch1 @4ever.after @crossfit @crossfitgames


2

One day I will swing up there too #muscleup #crossfit #rings #strictbeforekip #weakness #struggle #work #fly


2

Warm up

5rounds
5x Strict pull ups
5x top half
5x bottom half

4x parallette flow

3x 2mins Finger extensor exercise *rest as required •
Hand grippers
Trainer grip
0.5 grips
1.0 grips
1.5 grips •

Slow morning😴... working on bent arm strength and grip strength...left hand still weaker😓

#inversionbn #gmbfitness #crossfitgymnastics #coc #gripstrength #pullups #strictbeforekip #parallettes #hollowbackpress #lsit #trainwithpurpose #keepmovingforward #steelyourmind #bentarmstrength #calisthenics #deathgrip


0

Thinking about my very first #StrictMuscleUp two years ago, I wasn't even sure what I was supposed to do 🤣 Making #gymnastics my priority Has been the best training related decision I could have made, Not only did it help me Fully recover from a car accident but since then I've Suffered Zero upper body injuries, I've come to appreciate, trust & enjoy every step of the process.... Thank you @powermonkeyfitness for the 1000 time #WantItWithYourGut #WorkForIt #EarnIt #StrictBeforeKip #AlwaysAndAlways #gymnastics #crossfit #muscle up #OneStepAtATimeAintAlwaysForward #TechniqueMatters #TrainForFoundation #DrillsBuildTheSkills #powermonkeyfitness


3