Movement of the Week || Toes To Bar

Our first #Open #movement post includes one of the most notorious bad boys in the #crossfit world…duh duh duh…#toestobar…eeeekkk Check out Coach @txtim3 as he walks you through some skill building #exercises and #progressions of the swing portion of the movement: Swing Progression 1. Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. 2. Kipping Knee Raise Small Swing Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up above your waist.  Practice connecting knee raises until you can successfully connect 8-10 reps consistently. This will help you learn the rhythm of connecting kip TTBs 3. Kipping Knee to Chest Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms and pull your knees up as high as possible. Work mastering singles and doubles of the knee to chest before trying to string more together. Once you can consistently connect 2-3 reps getting your knees to your chest you’re ready to start focusing on TTBs. 4. Kipping TTB Initiate the movement with a tight compact arch/hollow kip swing. On your back swing (hollow) drive hard against the bar with straight arms, pull your knees up as high as possible and kick your toes to the bar. Initially, focus on being consistent with singles then work to set of 2-3 at a time. The key to connecting TTBs is a great arch/hollow kip swing, so continue to practice kip swings and kip knee raises even once you accomplished your first TTB.

A video posted by CrossFit Austin (@crossfitaustin) on Feb 2, 2016 at 11:16am PST