The toes to bar can be performmed touching the bar with the shoe sole?

남(m)/46/171cm/96kg/2302027/
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots=>20lb 31-27-22-18-13-9-4회
♀ 20-lb. ball ♂ 30-lb. ball
Post time to comments./
31분55초(30파운드를 20파운드로 대체하고 횟수 늘림)/
월요일 저녁 첫번째와드

4 rounds as rx 

6x3 Strict Press at 135 lbs., then today’s WOD.
Practiced MB Cleans prior to.
Finished Rx with 8 rounds.

CFWUx2
13:45
20lb wb

14:33 RX

M/38/5’9”/195#

15:57 of toes to rings (hooked close to cieling) and 25kg bb thrusters (no ball). With no notes I just went for it. After round of 21, thinking i'd bitten off too much, i thought i might try aim for a 15 or 20 min max. However, getting to round of 12 on about 13 mins i went for broke. Glad I did.

11:53

16:25
only had a 20 lbs. ball

21:09 w/ 20# ball to 9' target.  TTB were very slow.

23:27rx

10:00 rx’d

12:05 rx’d with grips (these make ttb harder for me but I need to shave my callouses) 

I broke wallballs into 3 sets and ttb into 2 sets each round until the final few rounds. 

182/41/69”

Great course and coaches at 4TP! 다들 수고많으셨습니다!

Rx re scheme
subbed tuck hold pulses for T2B
and 17 lb backpack thrusters for WB
9:18

15:14 (sub’d burpees for WBs)

M/34/6'/175#

12:10 RX

21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots
♂ 20-lb. ball, 10’ target

9:56

10:30 rx’d 

17:06
Only had 20lb med ball

M/42/6’3”/215

11:42 with 20# ball

13:43
modified to toes-to-armpits and 20# ball

48M/145 5'7"

16:10 - TTB and 35 lb thrusters

45/M
5'9/210lbs
RXd 
First time attempt.
17:10

Great work guys. Look forward to getting into this.

GSLP- bench 115/row 105/ sqt 140

WOD- 16:41
T2B & DB thruster 25#
Stretch... 
*no sleep /low energy but went through it.

21-18-15-12-9-6-3 reps in 9:16 of:
Hanging Knee Raises
Wall-ball shots, 14# / 10'

Hollow rock
20 lb wall ball, 8 foot target

6:11

Rx 23:57
wanted to try Toes to bar:))) felt good

This is awesome!

14:17 CrossFit HIM

13:14 RX 
41/F/5’11”/155lb

11:27. Scaled to abmat sit-ups and used a 20# ball for wall balls. Seems like the scaling was appropriate, kept me in a good time domain. 

Added 4x10 hammer curls w/ 35# DBs
and 4x20 banded tricep pull downs w/ green band. 

10:27
v-ups
40# vest thrusters 

13:33
20 lb wallball

6/2/20

M/36/165

21-18-15-12-9-6-3
T2B
Wall ball shots @ 20lbs

11:32

10:54

10:02

20# dumbbells
Situps

M/39/111kg
Kipping straight leg raise
Wall ball 25lb
Time 09'50"

Strength - Various weighted arm sets

WOD - I actually don't remember but it was around 10 minutes. Knee Ups

Scaled
Knee raises
6.43 min 😅👍

11:01 with 20lb med ball

12:23 rx
M/40/6’2”/205

This is fabulous! Im speechless!

11:58 with 20 lb. wall ball

Scale home version
21 18 15 12 9 6 3 reps
V-ups ( hands to the toes)
Thruster medball 30lbs
Time 8'06"

F/47/5'2"/130#
12:57 Rx

Wonderful option I can now share with my residents and students and help educate myself for my patients. Thank you and love how this is coming along

Thrusters with 1 53lb KB
V-ups

8:25

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

11:23 - Sc (20lb ball to 10ft target)

10:59 w 20# ball

[Hubby 25; 187cm; 100kg] 12.44; toe to bars & 4kg jug thrusters

[Wifey 31; 172cm; 85.4kg] 12.37; hanging single knee raises (22/18/16/12/10/8/6/4) & 4kg jug thrusters

Situps, air squats 7:57 (no equipment)

Reps for time:
21-18-15-12-9-6-3
V-sit up
DB Thruster 35lb
09:22:88 min

33 / M / 5'9" / 137lbs

15-12-9-6-3
Toes-to-rings
20lb dumbbells thrusters

11:01

Siiiiii!!!! Muchas gracias! 😁

Rx’ed
30-lbs @ 10-ft target 

= 9:56 unbroken 

M/195/27
20# 9ft ceiling WB
19:00

12:23, started with 18 and down but finished at 9:59 so went back and did the 21.
45 lb bar and K2E on back

Absolutely ecstatic about this! I love this new direction and am so excited for the growth to come!

20lbs ball

11:47

20lb ball
K2Es

13:25

M/34/180

TTB
25# dumbells for thrusters

10:59

RX:8'46''. (Unbroken)
https://youtu.be/9lAmxQy9gPY

M/36/172

20lb ball
14:36

Did the wall ball at Rx, but didnt feel comfortable with my pull up bar to do T2B so scaled to super leg up downs time was 13:21

Congratulations to CrossFit!  
It takes much vision, analysis and courage to stand up, point a finger and do something about it.  As a CrossFitting physician, this is our forte.  Coach, this is brilliant.  Medicine has long been waiting for a change in direction.  Gone in time are the physicians who babysit chronic disease.  Let's all welcome those who will join us in this new journey.

WOW!! This is amazing!! Congrats and THANK YOU!

Sub 20lb WB, wore books, pants and a belt. 18:42

19:10 with 25lb kettlebells. 

Whoohoo! :)

11:48 
Sub 20-lb WBs to 12-ft target
I don't know if those are easier or harder than 30-lb WBs - but those were hard!
m/52/5'11"/200#

Scaled to 20 lb ball.
9:32

14:03

Sc to knee2elbow on door jam bar...no kipping/20# wallball

16:16

Beautiful movement I love it 😎👍

WOD ANALYSIS

Coaching notes
This WOD is designed based on reverse pyramid that the number of reps per round is reduced by 3, Overall, the athletes must perform 74 reps of these movements. This WOD is focused on the stamina and challenge the hip power and shoulder muscles. The resistance of the ball should be chosen so that the athlete is able to perform it.

Template: This high volume WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet modality that is combined of a core exercise from gymnastic element with a throwing movement

Purpose: The training purpose is to improving the stamina. This WOD is fire the core and shoulder muscles because both movements challenge the hip and shoulders. In fact, shoulder muscles challenge in toes to bar as stabilizer muscles. The athlete must complete the exercise in the shortest possible time to earn more points so the core and shoulder muscles are under the greatest challenge.

The reason for choosing reps and movements: The method of selecting movements and reps shows that it seeks to increase the power of the middle part of the body to have a powerful hip and the stamina of the shoulder muscles. Along with all the other benefits of this exercise.

Time to perform: This WOD takes about ≈ 11 min. A relatively fast athlete completes this WOD in 8 minutes. 

Running a class: Trainers have ≈ 49 min to set other parts of class.

Physiology (GPP): Stamina and cardiorespratory play major role in this exercise. Furthermore, strength, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this exercise program. However, if the training lasts longer than standard, the energy pathway shift to aerobic system as dominant pathway.

Anatomy:
Toes-to-bar: Latissimus dorsi, Rectus abdominis, Iliacus Psoas, Rectus femoris
Wall-ball shots: Latissimus dorsi, Pectoralis major (sternum head), Anterior deltoid
_____________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for T2B ≈ 5 min
Specific warm-up for Wall-ball shots ≈ 4 min
WOD ≈ 11 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 22minutes that can be divided in specific warm-up or cool-down

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

11:15 
wall ball is homemade somewhere between (15-20#) 🤣

This is huge! Congratulations CF Health. Stunning line up of speakers. Wow. 

This is awesome!

11:38 Rx
25# ball- to garage ceiling 

Only took a ball to the throat once so that's a good workout! 😆

Champions Club Scaling Notes

RANT 
My comment got eaten up last night! Rabble, rabble.
This video was a game-changer for me as a coach because it helped me understand the importance of scaling range of motion in order to help practice. Carl Paoli is that dude, for all the new people on here.
Kipping Toes to Bar Progression pt. 1

Kipping Toes to Bar Progression pt. 2
both links are w/f safe

NEW TO CROSSFIT SCALE
As is, just scale range of motion so you can 1) keep the rhythm in t2b and 2) keep butt back/knees out in wallball

MAIN DECISION
ROM or rhythm?

WHAT ABOUT THE MOVEMENTS
Toes-to-bar - pulling from the hips, overhead, skill (kipping)
Wallball - squatting, jumping, pushing, accuracy

WHAT ABOUT THE REPS
Descending ladders give us a good dose of stamina while being able to keep the intensity from falling too much due to muscular fatigue.

LEARN TO COOK
If I want to keep the heavyness of the wallball and ROM on the toes to bar (in other words, shade towards strength), think about setting a time domain that descends each round. If I want to stay light and work on technique, might not even be bad to add a round of 24 or 27 at the top.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is, just modify the toes to bar by scaling range of motion

GENERAL FEAR LEVEL: 5

M/40/141 lbs

10:01

*Kipping T2B
*Wall Balls Unbroken - Scaled to 20# ball

11:10
T2B kipping
subbed 20lb dumbbell thrusters (20lb DB in each hand) 

As rx’d, w/ 20# weight vest.  Time – 14:15.

All welcome the 3rd annual Weight Vest Month!  This was tough, but a relatively easy intro to the month.  T2B aren’t that much different with a vest.  Wall balls are, and the 30# ball was a twist too.  Haven’t used that for a while!  I broke these 7-7-7 / 6-6-6 / 5-5-5 / 6-6 / 6-3 / 6 / 3 for both movements – trying to stay just under redline.

47m/5'10"/185

Looking forward to this!

F/20/5’3”/118#

21-18-15-12-9-6-3 for time of

16:12

toes to med ball 10#
squats to med ball vertical throw 10#

21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots
Scaled 10lbs 
10:32

Subbed:
Toes-to-rings
24kg kettlebell thrusters
15:40
43/1.78m/77kg

13 min flat
20lb wall ball
...I'm still sore from those GHDs last week. 

M/45/6'2"/180#

Rx'd 
13:58

21-18-15-12-9-6-3
Toes to bar (kipping)
wall ball shots 20# ball to 10'
10:31

Jackie:
21-18-15-12-9-6-3
Hanging knee raises
wall ball shots 10# to 9'
11:58

8:58
toes to kb 
30lb dbs thrusters

This workout will be sure to light up your trunk and hip flexors. Expect the toes-to-bar to be the limiting factor for most of us. Here are some scaling thoughts and minimal equipment options: 

Toes-to-bar- I consider the volume of reps of this movement to be high today. Most will want to decrease the volume or modify the movement to maintain consistency. If your capacity is less than 10-15 toes-to-bar unbroken reducing the reps on the first 3-4 rounds to 12 reps or less. For movement modifications, a hanging knee raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. Another option is to perform a lying toes to kettlebell on the floor which will preserve the range of motion although it alters the movement significantly. If you cannot preserve the range of motion on the floor scale further to a seated tuck. 

Wall-ball Shots: I consider the volume of this movement to be moderate and achievable when arranged in this fashion. If you cannot complete the first round unbroken consider reducing the load of the ball, or height of the toss to maintain consistency and range of motion. Reduce reps for those where the volume may be too demanding. 

Minimal Equipment Options
Toes-to-Bar: This movement can be easily modified to a lying leg raise or a V-up
Wall Ball: A great substitution would be to grab a loaded bag or backpack and perform thrusters. If no load if available perform a jump squat. 

Knee raises plus thrusters

9:47

Subbed dumbbell thrusters for wallballs (pair of 26lbs)
11:41

21-18-15-12-9-6-3
9:20

Grip on the T2B really slowed me
Medball Thruster throws (20lbs) 8.5’ ceilings

WB scaled to 20lb
13:01

Comments broken for the WOD?

11:41

Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

Time: 11:47

Scale: knees-to-armpits and 30lb barbell thrusters (no wall ball available).

Very excited about this!

This is so amazing! 

Great movement demonstration and break down. 

Wonderful to see more in person courses trickling back in!

Wow, this is huge!

This is amazing ! 

31\m\205
16:21

Can't wait to learn more 🥳

Tack Lisa, Kristian, Tony, David, Sofia, Simon, Staffan, Alexander, Teodor och Molly för en väldigt rolig helg!
Jag och Nolan är otroligt tacksamma att vi fick hänga med er.

I'm proud to be a part of this and thrilled to be on the banner! Not sure that will last but I'll enjoy it while I can!
Having spoken at four CrossFit conferences over the past year, I have treasured listening to fellow speakers. CrossFit leadership have terrific connections in the diet and health world and have showcased the most amazing array of speakers. I couldn't scribble notes fast enough when I watched other presentations, so now we can all watch them at leisure and get continuous development points too. Great job Karen, Greg, Joe and team.

15:50, did it the wrong way around 🤦🏼‍♂️🤷🏼‍♂️ WB before toes to bar. Was on the 15's before I noticed. This was great today, thanks CrossFit.com

Amazing news!!!! 

The speaker list for the webinars is unbelievable. This will be a great resource!

Thank you very much for this!

46 CEUs for $250!

And it’s going to be awesome content. Thank you for helping out us L3’s!

Fantastic!  

Congrats for this and excited to see the content.