Tuesday – 160301

Christie and Frank

Generally, when I teach athletes how to link Toes to Bar together, I focus on generating a coordinated kip. It’s harder to do if your toes have to go ALL the way up to the bar for every rep if you haven’t already developed that powerful kip. So I have them start with a pretty simple kipping knee raise.

UNLESS!!

Unless it’s during the CrossFit Open. If you’re doing the Open, you NEED to figure out some way to get your toes all the way up to the bar. And you need to do it as many times as you can. Because you can guarandangtee that there will be Toes to Bar in the Open.

Warmup

Spealler
CFWU

Strength

If missed Monday, make up back squats

Otherwise,

8 Minute EMOM or 10 Minute EOMOM

Hang Snatch + Snatch
– Focus on bar path
– Squat if possible
– Hang is below knee

WOD

6 Rounds

10 Overhead Squat 95/65
10 Toes to Bar
30 Double unders

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