Pull-Overs for CrossFit®: How to do Unbroken Sets

Written By Ben  |  Open 

Hey there, it's Ben from WODprep, and today, we're diving deep into the art of unbroken sets of kipping pullovers. If you've been struggling to string those pullovers together seamlessly, you're in the right place.

Trust me, I've been there, grappling with the challenge until I finally cracked the code. And now, I'm here to share the secrets with you.

First off, let's rewind a bit. The pullover emerged as a new movement showcased at the CrossFit® Games back in 2023. I remember when I first tackled it, I was thrilled just to nail that initial rep. But the real challenge? Doing those pullovers unbroken.

It's a whole different ball game.

Now, there are a couple of ways to approach the pullover: you've got the kipping version and the stricter rendition. The latter might seem more approachable at first, but trust me, if you're aiming for unbroken sets, the kipping style is where it's at.

If you're still working on your first rep, check out our previous article for some solid guidance.

So, what's the deal with unbroken sets?

It's all about maintaining momentum and rhythm. Many of us can snag that first rep without too much hassle, but the real challenge kicks in when you're aiming for that second, third, or even tenth rep.

Picture this: you pull up, but then struggle to gain the height and momentum needed to smoothly transition into the next rep.

Sound familiar? Don't worry; you're not alone.

Enter the Glide Kip, a game-changer in the world of pullovers. Remember that Tarzan swing? That's essentially what we're aiming for. 

Pull-Overs for CrossFit How to do Unbroken Sets

It's all about generating forward momentum to propel you smoothly through each rep. But how do you maintain that momentum for unbroken sets? That is the million-dollar question.

Here's the trick I've discovered: it's all in the setup at the top of each pullover. As you reach the pinnacle of your ascent, instead of dropping straight down, focus on positioning your body for the next rep. It's like setting up a domino chain: get it right, and each rep flows effortlessly into the next.

The Key to Unbroken Pullovers

Keep your body behind the bar. Picture yourself in mid-air, legs poised to kick back as you prepare for the next swing. It's a subtle adjustment, but trust me, it makes all the difference. By harnessing gravity and momentum, you'll find yourself gliding seamlessly through each rep, like a well-oiled machine.

Now, I won't lie: mastering unbroken sets takes practice. But fear not, we've got your back.

At WODprep, we've crafted a gymnastics accessory program designed to elevate your skills to the next level. With tailored tracks for beginners and advanced athletes alike, there's something for everyone.

And here's the best part: it won't eat into your precious training time. Just three sessions a week, thirty minutes per session, and you'll be well on your way to gymnastic greatness.

So why wait? Join WODprep Gymnastics today and unleash your full potential.

To Summarize

In conclusion, mastering unbroken sets of pullovers isn't just about strength; it's about finesse and technique. So remember: kick back, harness that momentum, and watch those reps flow effortlessly. With a bit of practice and the right guidance, you'll be stringing those pullovers together like a pro in no time.

Until next time, keep grinding, keep pushing, and remember: the only limit is the one you set for yourself.

Peace out, and keep crushing those workouts!


Disclaimer: WODprep is not affiliated with CrossFit®, Inc nor is it endorsed by CrossFit®, Inc or any of its subsidiaries. CrossFit® is a registered trademark of CrossFit®, Inc. We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.

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