For TimeMetconBenchmark27:00
CrossFit Games 21.10
Gymnastics
Monostructural
Solo
Workout Details
For Time
27:00
For Time:
30Toes-to-Bar
2.4 kmRun
↳ 1.5 miles
30Toes-to-Bar
2.4 kmRun
↳ 1.5 miles
30Toes-to-Bar
Time Cap: 27 minutes
Original WOD
For Time: 30 Toes-to-Bars 1.5 Mile Run 30 Toes-to-Bars 1.5 Mile Run 30 Toes-to-Bars Time Cap: 27 minutes
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the Toes-to-Bars, as fatigue can lead to compromised form and technique.
- 2Break the Toes-to-Bars into manageable sets if needed, such as sets of 10, to maintain consistent performance over the reps.
- 3Transition quickly between movements to maximize time efficiency. Pre-plan your order of operations to reduce downtime.
- 4Focus on core engagement during the Toes-to-Bar to prevent swinging and to improve control while executing the movement.
- 5Keep a steady tempo on the run to avoid burning out before the next set of Toes-to-Bars.
Safety Considerations
Technical Focus
Monitor for swinging and lack of control during Toes-to-Bar.
Recommended Warm-Up
General Warm-Up:
- Jog - 2-3 min(Easy pace to warm up)
Mobility Drills:
- 5 Hanging Stretch - 30 sec(Focus on shoulders and core)
- 5 Hip Flexor Stretch - 30 sec each side(Open up hip flexors for running.)
- 10 Dynamic Leg Swings - 1 min each side(Front-to-back and side-to-side to warm up legs.)
Activation:
2 rounds- 5 Kipping Toes-to-Bar(Focus on the kipping motion prior to WOD)
- 10 Air Squats(Engage legs and prepare for running.)
- 30 sec High Knees(Get the heart rate up and activate the legs.)
Scaling Options
Intermediate
Reduce distance and reps to adjust intensity and volume.
- 1
toes to bar
Toes-to-Bar with knee raises
- 2
run
1 Mile Run instead of 1.5 Miles
Scaled
Significantly reduce reps and distance for accessibility.
- 1
toes to bar
Toes-to-Bar with lying leg raises
- 2
run
600 m Run instead of 1.5 Miles