Blog Search

#2785 – the Butterfly Pull Up

By: 0

Monday 10/9/17

4-STEP Butterfly Pull-Up

CrossFit Invictus Gymnastics
Invictus Gymnastics coach Travis Ewart discusses the Butterfly 4-Step, a method for identifying the movement pattern of the butterfly style pull-up.


Skill 
Not for Time
10-9-8…. 3-2-1
Weighted ab Mat Sit ups 25/15#
Goodmornings 45/35#

WOD Prep
Shoulder mobility
Power Snatch – build up in weight


WOD 
AMRAP 16

6 Chest to Bar pull ups
9 Power Snatch 75/55#
12 Box Jump Overs 24/20″


SCALED 

AMRAP 12
6 Pull ups (or ring rows)
9 Power Snatch 55/35#
12 Box Jump Overs 16/12″