Skill:
Kipping Toes to Bar
WOD:
AMRAP 20
Run 200m
10 Air Squats
5 Burpees
1 Wall Climb
Let’s keep working on our kipping skills this month! Kipping Toes to Bar can be one of the more challenging kipping movements -it’s all about timing and can be made more difficult if you have long femurs relative to arm length.
A couple things to think about – the movement is initiated with your shoulders, NOT your legs. If you look like a monkey swinging from a tree and your kip is totally out of control, it’s because you’ve attempted to kip using your legs rather than your shoulders. Think about bringing your chest forward and back rather than lifting your legs up first.
You also need to get your hips (and butt) behind the bar – not under it – so that you can bring your legs down and your chest can swing forward. This is what moves you into the kip for the next rep. If your hips are under the bar when you make contact with the bar the timing will be off and you won’t have time or momentum to bring your legs up for the next rep.
The biggest mistake people make is thinking that they can just let their legs fall from the bar. You’ve got to actively kick down to the floor with your heels.
Our workout today will be a bit longer – a 20 minute AMRAP to work on that gas tank a bit. 20 minutes is a long time, you’ll want to work on pacing. Get that heart rate and breathing up and keep it at a nice steady level for the duration of the workout.
You should be able to move from movement to movement pretty quickly, none of the pieces by themselves take a lot of time. The trick will be to keep moving and not spend too much down time in between.
In my experience, it’s the single wall climb that will be movement that you dread the most, even more than burpees!