Toes to bar are a common movement in the CrossFit Open. In fact, they have been seen 8 times so far, so there is a high statistical probability that we will see them again this year.
CrossFit Open Movements (number of times seen, in order):
This list shows how often certain exercises have appeared in Dave Castro’s programming over the years.
- Double Unders – 8
- Muscle Ups (bar or ring) – 8
- Toes To Bar – 8
- Thrusters – 8
- Chest To Bar Pull Ups – 8
- Wall Balls – 7
- Snatch (Full / Power) – 7
- Deadlifts – 7
- Burpees (any kind) – 6
- Box Jumps – 5
- Cleans (Power/Full/DB) – 5
- Calorie Row – 5
- Overhead Squats – 4
- HSPU – 4
- Shoulder To Overhead – 3
- Clean and Jerks – 2
- Walking Lunges – 2
- Dumbbell Snatches – 2
Use these tips from CrossFit Coach Tom Morrison to make your movement more efficient and improve your OWD times during the 2019 CrossFit Open.
PRACTICE YOUR KIP BY ITSELF!
I’m going to assume you have been shown how to kip and can “do it” to a relatively ok standard, but that doesn’t mean you can’t get better at it. Working on your kip in isolation will build up your tolerance on the bar and your ability to cope with bigger sets.
The easier you find your kip and know how to manipulate your weight on the bar, the easier it is going to be for you to throw movements off of it. A great warm up drill is 3 sets of 20 kip swings with forwards and back being 1 rep.
TOES TO BAR
The biggest trick I want to throw at you here is to work towards being able to do strict toe to bars, owning strict movements eventually gives you a lot more confidence for kipping variations, plus kipping will not build strict strength.
There are two slightly different styles I like to teach for toes to bar, and both have their advantages and disadvantages. The first I demonstrate is a knee tuck with a kick, this will generally be the most common one that you see and requires slightly less hamstring flexibility, if you have a really good kipping knee raise then it is just a matter of using your lats more to press the bar to gain height and have a small “flick kick” at the end to tap the bar.
The version that requires more mobility is straight legged, imagine an alligators mouth snapping shut. Check them out:
CROSSFIT OPEN TOES TO BAR TECHNIQUE
REASONS WHY YOU MIGHT BE STRUGGLING WITH TOES TO BAR
Having trouble with your technique or getting tired too easily? Check out the potential reasons why on the next page…