3 sets 6-8 reps @ 75%
3 sets 6-8 reps
30 walking lunges (15 each leg)
400 meter run
Here’s a great article on Toes to bar and video from CrossFit Invictus ….
Kipping Toes to Bar – Let’s Tackle These Bad Boys!
Written by Lindsey Johnson
Toes to Bar – they can really make or break your workout, can’t they? It’s one of the more common questions I hear as a coach; “Can you help me with my toes to bar?”. I find it more challenging than any of the other kipping movements, especially for us ‘long limbed folks’. It’s all about timing! It’s a long way to go to get those toes all the way up to the bar and back down repeatedly! Trust me, as vice president of the ‘long femur division’, I know!
Here are some things to think about that will hopefully help you the next time Toes To Bar are prescribed in a workout.
1. Initiate the kip with your shoulders, NOT your legs. When you feel like a kid swinging on the monkey bars and your kip is totally out of control, it’s because you’ve attempted to kip using your legs rather than your shoulders. Think about bringing your chest forward and back rather than lifting your legs up first.
2. Get your booty behind the bar! Your hips need to be behind the bar – not under the bar – so that you can bring your legs down and your chest can swing forward; this is what moves you into the kip for the next rep. If you hips are under the bar when you make contact with the bar the timing will be off and you won’t have time or momentum to bring your legs up for the next rep.
3. Tuck, Pull and Scoop! After your toes have made contact with the bar, TUCK your legs in towards your chest, PULL them down and SCOOP back up. The biggest mistake people make is thinking that they can just let their legs fall from the bar. It’s a long way down, people! You’ve got to actively bring your legs toward your chest, pull them down and kick back with your heels.