The toes-to-bar and knees-to-elbow are two gymnastics movements that develop mid-line strength and dynamic hip closing-both things which are translatable to almost every other movement we do in crossfit. We'll spend a little time today working on strict T2Bs.

A few pointers about the T2B from Gymnastics WOD guru, Carl Paoli:

  • Start by hanging in a hollow body position with shoulders glued to your ears
  • Pull your thighs towards your chest and swing toes toward the bar, keeping legs straight
  • Ascend legs until the toes touch the bar or pass through the arms
  • Keep the head in throughout entire movement
As you can see on the left, the hollow body position is the start position for the T2B.  On the right, notice Carl's straight legs and maintaining his head position in throughout the movement. 

As you can see on the left, the hollow body position is the start position for the T2B. 

On the right, notice Carl's straight legs and maintaining his head position in throughout the movement. 

STRENGTH

A. 5x 1 + 1 Snatch 2" off floor + Hang snatch. Work to heavy set. Rest 1 min
B1. 3x 5 Good mornings. Rest 45 secs
B2. 3x 8 Strict Toes 2 Bar (T2B). Rest 45 secs

METCON
6 min AMRAP
5 Push press 115/75#
25 Double Unders
10 Pull ups

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