Workout of the Day
SKILL: Kipping Toes to Bars
METCON
AMRAP 20:00
6 Power Cleans
9 Toes to bars
15/10 Calories Bike
6 Power Cleans
9 Toes to bars
400m Run
Notes
Power Cleans should be medium weight such that you can perform the 6 reps as touch and go in 1-2 sets or 6 quick singles. (+/135/115/95/75/..)
T2B: 9 Kip / 6 Kip or strict / 12 Sit-Ups or Leg Raises
CrossFit Group Class Programming Template (WK3/9)
That face you make when coach says its a 20 minute AMRAP (pictured, Tasha)
Kipping Toes to Bars
Today we’ll spend some time reviewing progressions on the Kipping Toe to Bar. Check out this short video with an overview of some of the major points of performance. One progression we often recommend is to first develop the timing on the kip swing, then add a partial leg raise on the back swing and gradually increasing your range of motion. Prioritize your timing and flow on the kip swing and leg raise before being too worried about touching the actual bar. You’ll notice that as your legs get higher, you’ll need to move them faster both on the up and down portions in order to maintain your rhythm.