Toes to Bar

CrossFit Games Breakdown - Week 2 Workout - Pt.2

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl runs through some key warm-up drills to get your hips ready for those deadlifts.

CrossFit Games Breakdown - Week 5 Workout - Pt.3

We're coming close to the end of the CrossFit Games open, so here's the Workout 5 breakdown for that extra boost.  In this video Carl breaks down key points to keep in mind for the Toes to Bar.  Uses these warmups to keep your hollow body form and use more hips to keep your arms from blowing out, and find the right tension to go long for the whole workout.  Getting a good grip to key to feel the connection with the bar, so you can focus your mind on the prize.

CrossFit Games Breakdown 12.2

Welcome to Week 2 of the 2012 CrossFit Games and we're going to break down 12.2! In this video we'll talk about some warm-up, key positions, movement patterns, and strategies to get you prepped and prime for high volume and high loads with your 10 minutes of Snatches.

Even for the stronger athletes, the key to this workout is getting the skill and technique down and keep it consistent throughout the whole workout. Strength may carry you through the first couple of steps in the ladder, but the weight jumps are big enough where if you don't have your skill nailed down the wall comes hard and fast.

  1. Watch KStar's 12.2 Movement Prep and Mechanics on MobilityWOD
  2. Shoulder Movement Prep:
    • Arm Circles, and add global extension when arms are at the top
    • Shoulder Passes with PVC pipe
    • Hang in the bottom of your Dip on P-Bars, and add swing at the bottom of your dip
  3. Hip Movement Prep:
  4. More Shoulder Movement Prep:
  5. More Hip Movement Prep:

Use these drills to get warm and really prime your shoulders and hips with a focus on the skill for the Snatch movement. Use the first step in the ladder to really exercise that skill so you can be confident to count on it when it gets heavy!

CrossFit Games Breakdown 12.3

We're half way through the 2012 CrossFit Games Open with 12.3, and in this video we'll talk more about warm-up, key positions, movement patterns, and strategies to get you working at high intensity and high volumes of Box Jumps, Push Presses, and Toes to Bar.

We've seen all of these movements before common to CrossFit WODs and even in last year's Open, so take a few minutes to review our tips from last year:

1. GWOD Breakdown for 2011 CrossFit Games for Toes to Bar

2. GWOD Breakdown for 2011 CrossFit Games for Box Jumps

Follow that with new information from KStar/MobilityWOD and Coach Carl:

1. MWOD Games Open 12.3 Prep and Mechanics

2. CrossFit Journal - Perfecting the Box Jump

Now to the real business - here are some tips and cues to get you through the 18 minutes of grind.  Double knot your shoe laces, it's about to go fast.

1. Box Jumps - Warm up your calves so you're not destroyed during or after the workout.  Work on the landing, and keep your feet together to make use of the rebound; the best resting spot is on top of the box.  Practice foot positions and hip flexion/extension with a couple of Burpee kick-outs and snap-ins.  Use your shoulders as your wings to guide the movement get some extra pop and keep your chest up, and find a rhythm with small arm circles as you would for connecting Butterfly Pull Ups.

2. Push Presses - Really work on stretching and opening up your shoulders so you get full range of motion for the lockout.  Warming up and finding a good setup is key to a strong finish, so spend a couple of minutes with Skin the Cat and Handstand or Bridge Up against the wall to get those shoulders open.  When working, focus on a strong and high front rack, chin in, to pop the bar up to full lockout.

3. Toes to Bar - Last years tips really tell it all, so pay attention to that 12 minute video.  Something that we always get asked is "is it ok to close your shoudlers to shorten your leg swing up to the bar?"  Sure, but this is really to compensate a lack of range with your hamstrings, which means your shoulders are doing some more work and your body is moving less efficiently.  So try the barbell test on the ground to find your range where you still have shoulder stability without breaking your hollow position, and that will be you limit as to how much you need to close your shoulder with your kip and swing for your Toes to Bar.  Stay consistent with that movement and don't break your position, even if it means using your shoulders to compensate when you need to.

CrossFit Games Breakdown 13.4

We're in Week 4 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.4 with some essential warm-up movements and review some efficiency tips.

The clean and jerk and toes to bar will definitely challenge your grip strength, and especially for the toes to bar your grip and forearms will likely be the limiting factor. Coach Carl gives a few points on how to hook grip effectively to get your shoulder into a good position. Carl also explains the importance of maintaining a neutral head position throughout the whole range of motion for the toes to bar in order to kip effectively in extension and also to access the hip in flexion. Finally, warm up by progressively kipping in a pike positioning higher and higher until you reach the bar to prime your hips and get that stretch.

Glide Kip Progression Pt.2

In this series, Carl will break down the progression for the Glide Kip with our special guest James. In this video, Carl and James moves onto the next part of the Glide Kip - transitioning from a hip extension in the glide swing to a Toes to Bar with short swings under the bar.

Kipping Toes To Bar Progression Pt.1

The Toes-to-Bar movement is one most dynamic core movements. Performing a Toes to Bar is similar to a V-Up where the primary mover is the hip flexion, but this movement also requires you to hang from a bar to include an element of grip strength and greater flexibility. In this series, Coach Carl breaks down the Toes-to-Bar with a kip to help you apply skill to this advanced movement for more speed and volume with maximum efficiency.

In this video, Carl discusses the first means of scaling this movement is to reduce the range of motion until the athlete's position and form is correct. One of the more common challenges with athletes for a good kip is limited shoulder and thoracic mobility, so using the rings as a tool to practice will help offload some of the stiffness for a more fluid swing and to help you get into the ideal positions. From there, practice kipping and progressively close the hip with piked legs, slowly increasing the range of motion until you can reach toes to rings. Try to keep your shoulders as still as possible by just hanging rather than pulling with the upper body.

Kipping Toes To Bar Progression Pt.2

The Toes-to-Bar movement is one most dynamic core movements. Performing a Toes to Bar is similar to a V-Up where the primary mover is the hip flexion, but this movement also requires you to hang from a bar to include an element of grip strength and greater flexibility. In this series, Coach Carl breaks down the Toes-to-Bar with a kip to help you apply skill to this advanced movement for more speed and volume with maximum efficiency.

In this video, Carl continues to work practice the Kipping Toes to Bar movement by shortening the straps to the rings.  This allows him to increase the difficulty by reducing the amount of give at the point of contact with the rings, and eventually moving back on to the bar for the actual movement.  Finally, Carl explains how to take this skill variation of the movement and apply skill transfer principles to work on the strict version of the Toes to Bar.

Pull Over Progression Pt.2

In this series, Carl breaks down the progressions to perform a Pull Over.  In this video, Carl discusses the next progressive movement to bring your legs up over the bar while at the top of the Pull Up position.

Pull Over Progression Pt.4

In this series, Carl breaks down the progressions to perform a Pull Over.  In this video, Carl demonstrates way to scale the Toes Over Bar to get your Pull Over if you have not yet built up to it in the pike position.

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