Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
Monthly Challenge (Toes to Bar) (AMRAP – Rounds and Reps)
15:00 AMRAP
15/12 Calorie Machine
10 Toes to Bar
(Scored by Rounds + Reps)
Think of this as a start-up and not a workout. We want you to move at a comfortable pace that gets your heart rate up and allows you to build volume. The machine can be whatever is available that allows you to move without hindering your ability to knock out some reps on the bar. We would love to see you work on sets, not singles, during this, so please slow it down to allow yourself to do so. The machine should be completed in under 75 seconds. Scale accordingly. Advanced athletes can push, but should be held back slightly or increase the calories to avoid going over 100 Toes to Bar.
For athletes working towards their first toes to bar, here are some options:
* Toes to Ring
* Knee to Elbow or Knee Raise
* Hanging from a bar for a set amount of time, like 10 seconds
* Hanging from a bar with a light toe-assist, as needed
If athletes are unable to hang from a bar, complete lying Toes to Rig
Good luck!
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April Challenge Details:
Each week, you will complete one session of Toes-to-Bar skill work listed in the Monthly Challenge Track during or after class. This is to help you prepare for the April Challenge workout on April 29th: 100 Toes-To-Bar for Time.
The goal isn’t necessarily to finish 100 reps on test day. It’s to train toward a hard movement and measure real progress. That looks different for everyone. Perhaps you could achieve:
First Toes-to-Bar
First controlled hanging knee raise
Hanging longer from a bar than ever before
Getting the knees higher than before
Removing the double-swing from consecutive reps
Or, maybe you can already do toes to bar and you string more reps than ever before.
We want to see you make real progress. Every step counts. Success is when you say, “I can do something today that I couldn’t do a month ago.” Now, let’s get there.