Watch the archives of the live feed from the 2013 CrossFit Invitational, presented by Reebok. The Invitational was originally aired live from Berlin on Eurosport and the CrossFit Games site Saturday, October 26.
One of the things we are asked about most frequently is how to improve flexibility and mobility. One of the cheapest and biggest bang-for-your-buck tips we have is to use a lacrosse ball or something similar to do some soft tissue release in some of the commonly tight areas around your big joints. These areas include your hips and your shoulders, particularly the psoas (hip flexors), the pectorals (especially the pec minor), and the latissimus dorsi (lats). These areas are typically very tight from sitting and from favoring particular movements like the bench press, so releasing the tight fascia in these parts can help to improve your flexibility, range-of-motion, and joint mobility.
The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and strong pulls. Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps. Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume. Needless to say, this Butterfly Pull Up variation requires the most skill – which means more practice!