Yesterday we worked on 4 different Toe to Bar drills! Here’s your reminder so you can continue to develop your toes to bar before or after classes!
1) Rower Straight Arm Pull Downs
Ask a coach to help you deconstruct a rower. You will lay on your back and with straight arms, reach overhead for the handles and pull them down to your waist with straight arms and repeat!
2) Leg Lifts
Sit up as tall as possible in an L-Sit with your hands planted on the ground on either side of your legs. Use your hip flexors to lift your legs up while they are pointed and tight! If you want something more challenging, you can use the parallettes to make it more difficult.
3) Evil Wheels
Set up a barbell with heavy bumper plates. Kneel in front of the bar. With a tight grip, begin opening your hips while the bar is still under your shoulders, then once they are completely straight, you can start to send the bar outward until you feel uncomfortable and bring it back up.
4) Banded Hip Flexor Pulls
Attach a blue band (small) to the bottom of the pole. Hook your foot in through the top then twist it around your toe. Lay on your back while the band is under max tension, pull your knee up to your chest and repeat.
Here’s even more progressions and toes to bar tips for you too:
WARM UP - 2 minutes of cardio
Down dog to cobra
Box Step Touches
MOBILIZE - Frog Stretch and prayer stretch against the Wall
STRENGTH - (4 Strict Press + 2 Push Press) x 4
Work up in weight just a little at a time, this isn’t meant to make you tired but more to warm up those shoulders for the workout and develop some strict strength. Rest 2 minutes between each lift complex.
WOD PREP - Rehearsal
6 Box Jumps
3 Bar Facing Burpees
(Go through the motions and practice transitions)
WOD - Hero “Rahoi”
12 Box Jump 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
GOALS FOR THE WOD -
1.) - 6 Rounds! Yesterday we did 8 toes to bar and 12 wallballs in 2 minutes and most of you got 80 seconds of rest each time. Today, it’s going to be tough to get 12 Box jumps, 6 thrusters, and 6 burpees in that same time but you can totally make it!
2.) - Remember the 9 unbroken thrusters we did last Monday? You know you can do 6 six times in this workout, it will just require some push!
COOL DOWN - 500m Row