SPECIAL SKILL CLASS — KIPPING & BUTTERFLY PULL-UPS
SPECIAL SKILL CLASS — KIPPING & BUTTERFLY PULL-UPS
📅 Wednesday 26/11/2025
🕠 Time: 5:30 PM
📍 Iron Sky Fitness
Next Wednesday we’re running a dedicated Compete Skill class focused on kipping and butterfly pull-up development — from first kip swings all the way to smooth, efficient butterfly reps.
And we’re pumped to have Rebecka Vitesson leading the session.
Rebecka is a Swedish elite CrossFit athlete based in Copenhagen, known for her high-level gymnastics engine and smart, technical approach. She grew up in a gymnastics environment, which is a huge reason her pulling mechanics and body awareness are so sharp today. (The Progrm)
She’s competed at the highest level of the sport, including multiple CrossFit Games appearances — as a team athlete in 2017 & 2018 and as an individual in 2023, where she finished 25th in the world. (CrossFit Games)
Expect real athlete insight, clean progressions, and coaching details you won’t get in a normal class.
Follow Rebecka: @vitesson
What we’re working on
This class is all about building a safe, powerful kip → controlled butterfly → full reps progression.
Skill Part 1 — Kipping / Butterfly Pull-Up Skill
⏱️ Every 2:00 x 3 sets
Beginner
Feet-Assisted Kipping Pull-ups (both feet on box)
8–12 reps
Goal: learn timing, hollow-arch rhythm, and bar path.
Intermediate
Feet-Assisted Butterfly Circles (both feet on box)
6–10 reps
Goal: keep circles tight + consistent with active shoulders.
Advanced
Feet-Assisted Butterfly Circles (one foot on box)
8–12 reps total (4–6/side)
Goal: build unilateral control + smooth turnover.
— quick demo / rest / transition —
Skill Part 2 — Progression to Full Movement
⏱️ Every 2:00 x 3 sets
Beginner
Low-to-High Magnitude Kip Swings
5–10 reps
Goal: scale the kip safely without breaking shape.
Intermediate
Small Butterfly Circles
6–10 reps
Goal: link circles while staying relaxed and efficient.
Advanced
Progressive Butterfly Pull-ups
6–10 reps
Last 2–3 reps should be full chin-over-bar or chest-to-bar (depending on your track).
Goal: transfer clean circles into real reps.
Who this class is for
✅ Compete athletes
✅ Anyone chasing their first kipping pull-up
✅ Athletes wanting to clean up butterfly efficiency
✅ Those aiming to move from chin-over → chest-to-bar
You’ll be coached at your exact level, with clear drills you can repeat in open gym or warm-ups.
What to bring / prep
Grips (if you use them)
Spots are limited. Book your place in the app and be there.
Let’s make your pull-ups smoother, stronger, and more sustainable — the way high-level athletes actually train them. 💪🔥
