The CrossFit Open is right around the corner and this week’s workout of the week is a perfect choice to prepare for it! Both of these movements frequently appear in Open workouts and this format has actually been used in a previous Open workout!
Toes To Bar
This workout is a hefty one. The volume is relatively high for both of these movements and the descending rep scheme really allows you to push the pace, despite the accumulating fatigue.
Our thrusters should be at a light enough weight to go unbroken for the set of 21 and we want to continue on with confidence on this bar. Choose a weight, either on the barbell or with dumbbells, that gives you the room to attack these sets!
The toes to bar should also be a confident movement choice in this workout. We want to be able to get the set of 21 done in 1-2 sets. This may require choosing a variation of hanging knee raises (lifting the knees to hip, chest, or elbow height) that is more manageable.
Most of our total workload is in the first two rounds of this workout. This means being smart on how we break up our reps, pacing ourselves through the round of 18 and 15, so we can attack the back half and sprint to the finish!