T2B (toes-to-bar)

Tuesday

Video: Think we've had this before but considering the importance of T2B in todays workout I thought I'd post it again.
Power Cleans 3-3-3-3-3-3-3
WOD 2 CrossFit Central Manchester Games Qualifiers Click here for a link to the standards Complete as many rounds/reps as possible in 12 minutes of:
  • 6 Power cleans (Women-35kg / Men-50kg)
  • 4 Push press (Women-35kg / Men-50kg)
  • 10 Toes to bar
Finisher:
  • 2 x 600m run, rest 2 minutes between efforts
  • 3 max ring dips (if you can do a muscle up perform these reps on the high rings)

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Thurs- 2012 Reebok CrossFit Open WOD 3

Video: Standards Video + some footage of Annie Thorisdottir doing the WOD.
AMRAP in 18 Minutes of:
  • 15 boxjumps (24"/20")
  • 12 Pushpresses (52.16/ 34.01kg)
  • 9 Toes-to-bar
Strength can be done before or after depending on whether you're going for the score you plan to submit for the Open:
  • Front Squat: 3-3-3-3-3-3
   

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Wednesday…for real this time.

Video: Matt, Joe and Paul. (...who?) doing Cindy.
Agility Square- 8 x 20 seconds work/ 40 seconds rest
For time:
  • 8 Deadlift (60/35kg)
  • 8 Hang to overhead (60/35kg)
  • 8 Bar-hop burpees
  • 6 Deadlift (60/35kg)
  • 6 Hang to overhead (60/35kg)
  • 6 Bar-hop burpees
  • 4 Deadlift (60/35kg)
  • 4  hang to overhead (60/35kg)
  • 4 Bar-hop burpees
  • 2 Deadlifts (60/35kg)
  • 2 hang to overhead (60/35kg)
  • 2 Bar-hop burpees
Finisher:
  • max double unders in 2 minutes
  • max toes-to-bar in 2 minutes

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Wednesday

Video: This is impressive, dangerous but impressive, cheers to Carl for this one.
Front Squat 4-4-4-4-4-4
'Grip Gone Bad'-1 minute at each station, rest 1 minute between rounds, 3 Rounds for Max reps of:
  • Kettlebell swing (24kg)
  • Pullups
  • Double Unders
  • Thrusters (40kg/20kg)
  • Toes-to-bar
 

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kamil row

Sunday

Picture: Having been previously accused (by Scott) of abusing my position as gym owner by (so he claimed) being biased in my selection of whiteboard and leader board pictures that make it on to the website, I thought this was an appropriate picture for today. Outstanding performance by Kamil, this is what our gym is all about; pushing each other to new levels.
Turkish Get Ups 5-5-5-5-5 (each arm)
For time:
  • 50 Double Unders
  • 15 power cleans (80/40kg)
  • 20 HSPU's
  • 40 Double unders
  • 10 Power cleans (80/40kg)
  • 15 HSPU's
  • 30 Double unders
  • 5 power cleans (80/40kg)
  • 5 HSPU's
  • 20 Double unders
Finisher:
  • 2 attempts at  max L-sit or tuck hold
  • 2 attempts at max reps of toes-to bar

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DSCN0346

Friday

Photo: Whale post-wod (an old pic)! If you don't have tickets to the gun show please navigate off this page.
Back Squat 5-5-5-5-5
Rest 30 seconds between AMRAP's
  • AMRAP in 7 mins of: 6 renegade-squat-clean-thrusters (2x 24kg kettlebells), 20 wall-touch-situps. For those that don't know a renegade squat clean thruster is performed with one kettlebell in each hand, you start the movement by doing a pressup (pushup) on the kettlebells (narrowish stance works best) then bring your feet under your hips to the starting position for a clean and perform a squat clean thruster. That's 1 rep, bells back to floor and repeat.(You can position feet inside or outside the kettlebells for the squat cleans but I prefer feet outside with kb's between legs.) So basically its a squat clean thruster with 2 kettlebells with a pressup on the kettlebells at the start of each rep.
  • AMRAP in 7 mins of: 9 Burpee Pullups, 15 Russian Twists (9/6kg) russian twist is performed by sitting on the floor holdin a med ball with your feet off the floor, knees can be bent. 1 rep is completed by touching the ball on the ground to your right then on the ground to your left. Feet must remain off the ground throughout.
Finisher Option 1
  • Max toes-to-bar in 3 attempts rest 1 minute between attempts. An attempt is complete when you drop off the bar.
  • Max 32kg swings in 60 seconds, start 1 minute after you complete your last set of toes-to-bar
Finisher Option 2
  • Row or Run 1000m for time

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Friday

Video: Arch/Hollow Snaps from GymnasticsBodies.com
Strict Overhead Press 5-5-5-5-5-5
You have two minutes to score reps at each of the following stations, rest 2 minutes after every third station:
  • Calorie Row
  • Pushpress (45/25kg)
  • Overhead walking lunges (25/10kg)
  • Pullups
  • Burpee Box Jumps (30"/24")
  • Toes-to-bar
  • Kettlebell swings (32/16kg)
  • Wall-touch situps
  • Wall-Ball (9/6kg)
   

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Friday

Video: Girl nails a 36kg turkish get up. Take note of her technique especially how high she drives her hip, this gives her the height she needs to easily get her leg through. Also note the way she gets the bell into position by gripping it tightly against her body while lying on her side and levering it into postion by rolling onto her back.  Wow I just re-read that last sentence and I know the boys are going to tear it apart but it is an accurate description of what happens, no innuendos intended.
Turkish Get Ups 5-5-5-5-5
  • Five sets of 5 with each arm
15 Minute AMRAP of:
  • 10 Hang-clusters (50kg)
  • 20 Double unders
  • 10 Toes-to-bar
Finisher: max time handstand hold (against the wall)

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Sunday

30 muscle-ups for time
8 minute AMRAP of:
  • 15 Wall-balls
  • 5 power cleans (60kg)
Finisher: 60 toes-to-bar in the fewest number of sets possible

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IMG_1133

Squat Cleans 2-2-2-2-2-2-2-2-2

Met-Con (Metabolic conditioning)-AMRAP in 11 minutes of:

  • 8 Box Jumps (24 inch)
  • 9 Thrusters (43kg)
  • 10 Toes-to-bar
Picture: Nick and Becky on yesterday's WOD

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