This build would allow plenty of time for plateaus and setbacks, while varying the setup enough to not be the same exact thing each week. Week 8 10 sets of 6 toes to bar, rest to recovery in between sets. Week 7 9 sets of 6 toes to bar, rest to recovery in between sets. Week 6 10 sets of 5 toes to bar, rest 1:00 in between sets Week 4 9 sets of 5 toes to bar, rest 1:00 in between sets Week 3: 8 sets of 5 toes to bar, rest 1:00 in between sets
#TOES TO BAR CROSSFIT FULL#
Prioritize recovery and skill/speed over adding volume week over week.Īfter keeping those two points in mind, progress using programming that allows for full rest in between sets. It’s easy to think we can go from a 10:00 EMOM of 3 to a 10:00 EMOM of 6 in 4 weeks, but it’s rarely that simple. A slower build will always be safer and more effective than a fast build.Don’t bother building volume of a movement if you’re moving at ⅔ the speed of what you’ll need for the performance goal you’re chasing. We start at our old volume (in our example: 30 toes to bar) and build to our new desired volume (60 toes to bar). This is where we build the ability to do the volume of the movement. Skill should always be reinforced in the workout. This would allow you to practice the rhythm and skill of a kipping toes to bar without allowing any breakdown of form. An example in this case: 10:00 of: 1 kip swing+1 kipping knee to chest+1 toes to bar. Skill practice should be frequent, very low volume, and very low intensity. If you can muscle your way through a few toes to bar, but your rhythm, positions, and breathing suck you’re wasting time and effort trying to improve endurance before you improve your skill. The most important gatekeeper of any volume or movement acquisition is the ability to perform the movement more skillfully. We will use that example (taking someone from 30 to 60 toes to bar for comfortable volume) as a case study. For example, if you currently can successfully do 30 toes to bar in a workout (say 5 rounds of 6) without form breakdown or power output dropping substantially, you will need to go back up the ladder if you want to do 60 toes to bar in a workout. Note: this progression is for a given volume. Every warmup should make you better at the movements you have that day. This order is a general framework–some of you may have acquired levels of skill and volume in a movement that allow you to start at a later step–but remember that skill development never stops. This discussion is based in a performance mindset. Performance goals are very different from health goals, so health goals may simply focus on skill improvement, and stop there. Special thanks to OPEX and TTT–much of my exploration on this topic was inspired and guided by the content they put out.Įvery discussion on improving movements needs to start with the context of why you or your client wants to improve that movement. While this may work for the elite 1%, for most of us, it’s better to take a systematic approach. Too many times, I’ve seen people try to increase their ability in a given skill or movement by simply doing more metcons.