13 min AMRAP 11 Cal Row11 T2B11 Box Jump Over (24/20″)
***add 1 rep each round
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We are working on drilling skills and targeting smaller muscle groups. Get your heart rate up with some easy jump ropes or a light jog. Warming up your abs and shoulders will be helpful for the Turkish get-ups and the bearhug. This can be done with some Hollow or bent leg hollow rocks, side planks, and some plate/kettlebell or dumbbell windmills.
Stimulus: Steady mover. Big chunks of gymnastics
Strategy: For today’s workout, we have an ascending triplet of Rowing, Toes to Bar, and box jumpovers. Very Crossfit Open Style. These types of workouts are best done with a smooth start, a good pace, and a kick to finish. Come out with a smooth and steady row pace that you can maintain for basically the entire workout. Toes to Bar can be a bit riskier here and shoot for bigger sets as a goal! Stay steady on the box jumpovers and make every rep feel the same!
- Row Calories- Long pulls with an upright torso. Getting started will be important here. Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm. Once going, settle into a comfortable stroke rate where you can breathe.
- Toes to Bar- Hop on the bar in a tight hollow position into your arch. When you go to initiate the movements, press down into the bar before moving your legs. This will help engage your lats. Press down and back on the bar as you raise your toes to get either to the bar or as high as you can while still maintaining a good kip rhythm.
- Box Jumpovers- Try to turn in the air and land in a squatting pattern on the box, stepping down and turning onto the other side. These are all about rhythm!
Need help with T2B?I’m going to teach you a step-by-step process that will finally get you to unbroken, kipping toes to bars.
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