May 8, 2019
May 14, 2019


CrossFit NCS – CrossFit


30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Flutter Kicks

Faster Bike

Mountain Climbers

Modified Barbell Warmup

5 Stiff Legged Deadlifts

5 Strict Press

5 Hang Power Cleans

5 Push Press

5 Power Cleans

5 Push Jerks


Look Ahead

During the kip, it is common to see athletes look down towards the ground in the arch position and up at the bar when trying to make contact with the feet. Looking down in the arch can limit the size of athletes kip and restrict their breathing. Looking up can cause them to have to travel a further distance. While looking up at the bar seems to make sense, it actually further opens the angle that athletes must close to make contact. The feet have to travel a further distance than if they were to look forward. Looking straight ahead throughout the whole movement will help make these reps more efficient.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

“No Feet” Clean

We’ll introduce two newer drills today that will help us get under the weight, instead of jumping the feet out wide. The first one in the “no feet” power clean. Athletes will start with their feet already in the receiving position. As they power clean the barbell, the feet will stay grounded in the finish position. Not moving the feet forces athletes to drive longer with their legs and move their hips down instead of jumping the feet out.

Tall Push Jerk

The tall push jerk has a similar benefit to the “no feet” power clean. It helps athletes find an aggressive drop underneath and can improve timing and accuracy. Athletes will start at full hip, knee, and ankle extension with the bar at forehead height. All the upward movement is done. The only place to go from here is down. Athletes will then aggressively drop underneath the barbell to catch locked out overhead.

Movement Prep



Handlebars (Time)

4 Rounds:

21/15 Calorie Bike

15 Toes to Bar

7 Power Clean and Jerks (155/105)

RX+ Assault Bike for all rounds

Knowing that we’re likely going for singles on the barbell and pacing the bike, let’s be aggressive with our toes to bar sets today

Instead of breaking these up like we always do, this is a good opportunity to reset our standard for toe to bar workouts

Whatever you’d typically do, try and bite off bigger chunks

Whether it works well or not, it is a great chance to grow and learn


Quite a bit of time spent on the bike today

Not a throw away station

Find the max pace that still allows for big sets of toes to bar


Let’s plan to go for bigger sets than usual

15 straight, 8-7, and 6-5-4 will be popular options


Quick singles are the best option