The kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward. This “cheat” derives from a powerful and athletic reversal of hip direction like that of the clean and the snatch and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, CF goes to great lengths to teach and learn it.- Greg Glassman

“CNS Pain” 800m run then 5 Rounds 5 deadlift 225/135 25 Situps