Base Camp, 6/4/2016

Focus 1: Toes-to-Bar and Kipping Toes-to-Bar
Focus 2: KB Swings & Single Arm KB Swing
Workout: KB Swings, OH KB Lunge, & T2B

Athletes complete the 2016 Crossfit Open workout 16.2 at CrossfitDC’s 14th St. location in Washington, D.C. on March 6. (Photo by Amanda Hils)

How’s this for an explosive day at Base Camp: Toes-to-Bar and KB Swings; Explosive hip power all over the place!

Saturday’s class will include:

• Kipping review, including coverage of the Hollow and Arch positions;
• Fundamental requirements for toes-to-bar (such as proper back engagement, and body position);
• How to apply kipping to the T2B exercise (starting with the kipping knee raise);
• Proper form for learning a single-arm KB Swing, starting with the two handed Russian-style swing;
• Advice on how to choose which swing to use in class, as well as a review of common cues you’re likely to hear from coaches; and,
• how to scale all of the days movements for various class workouts, and when to choose to appropriate scaling/substitution option.

To review before class, we highly recommend checking out the following descriptions and demonstrations on both movements (Toes-to-Bar pages courtesy of GymnasticsWOD; Kettlebell article from Tabata Times):

1. Toes to Bar
2. Toes to Bar with Kip
3. Improving Your Kettlebell Swing