Workout of the Day
SKILL: Kipping Toes to Bars
Focus: Hip extension Speed
EMOM 12:00 (4 Sets)
A: Kipping Toe to Bar Strength, Skill or Capacity
B: :30 Goblet loaded Squat Hold
C: Rest
T2B Options:
T2B Strength: 5-7 Tempo Incline Bench Toes to Bars
T2B Skill: 10 Kipping Partial ROM
T2B Capacity: 10-20 Unbroken Reps
Notes
Toes 2 Bars
Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These will add up! If you’re performing the capacity work, stretch your limit but hop off if you begin to lose your rhythm or control.
Squat
Heavy. Active. Deep.
PARTNER METCON
For Time:
Row 200m (x2)
Row 400m (x2)
Row 600m (x2)
Row 400m (x2)
Row 200m (x2)
Notes
Partner A rows 200m, then partner B rows 200m, Partner A rows 400m etc. Reset the monitor at the start of each transition. If you want to beef this up, the non rowing partner can work in sit-ups, planks or leg raises while each interval.
CrossFit Group Class Programming Template (WK2/8)
Ben and Alex go for a dip last Sunday at the Wim Hof Seminar. Stay tuned for more opportunities to learn about the method, the power of breath work and a little cold exposure.
3 Versions of a Kipping Toes to Bars in Slow Motion
Below are three examples of a kipping toe to bar in slow motion. The first video from CrossFit is the most mature version where the athlete is able to keep their knees almost fully extended at the point their toes touch the bar. This requires more flexibility than the other two which use more of a knee bend or a kick to reach the bar. All versions of these are acceptable technique, as long as you can control your kip swing and stay active through the movement, whichever version works best for you is great.
In this version you can see the athlete tucks their knees into their chest more and has more bend at the knee but still compresses enough to hit the bar.
In this final version, its similar to the prior one but the athlete has more of “kicking” action at the knee to hit the bar.