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Photo Credit: Coach Steph

WoD: "Strict Fran, or not??"

Option A:

21 - 15 - 9 (reps) For Time:

Thrusters

Strict Pull ups

Option B:

3 Rounds For Time:

15 Thrusters

12 Pull ups

M: 42.5kg. ---|--- W: 30kg.

Strict form in gymnastics is VITAL to strengthening and empowering your body, namely your shoulders, to the rigours of the much popular "kipping" movement we use within Crossfit programming. Neither one is right and better over the other. They both have their place. If you want to do 100 pull ups in as quick as time as possible you will most likely need to kip them in order to get that power output high. However if you want to do this you must first earn the right to ask your shoulders to do so. This is where strict moves come in.
If you build a really big tolerance in strict pull ups it WILL have a positive carryover to your kipping. The said cannot be said the other way around.
Choose your option based upon your current gymnastics bank account. If you have a lot then Option A is your bag. If you are building toward the 50 mark or require assistance then Option B is the way forward.
CrossFitter's can do large amounts of strict pull ups. And large amounts of kipping pull ups. We don't want one over the other. WE WANT BOTH!!
Let the fun begin! Go earn your right to kip!
Hold the standards. Form is priority as always.
Scale as needed.

Post your TIME to your Beyond The Whiteboard account.