Crossfit WOD - "RAISE THE BAR"

SQUAT CLEAN THRUSTEROT90s x 7 Rounds: 25 Double-Unders (or 30 seconds of D.U.A) 1 Squat Clean Thruster

"RAISE THE BAR" Ascending Ladder for 8 Minutes: 3 Thrusters (95/65), 3 Toes to Bar 6 Thrusters (95/65), 6 Toes to Bar 9 Thrusters (95/65), 9 Toes to Bar Continue to add (3) repetitions to each movement until time is called.


The first toe to bar is always the easiest to get but connecting a set can be challenging. First we recommend that you improve you kipping capacity. Improve not only in the small kipping range of motion but also in the large kipping range of motion. If you can aggressively do 8-10 large kips then stop on a dime at the bottom, not hopping down, then you ready to attempt some toes to bar. If you are just having issue with the rhythm then here is a great video where Chris Spealer explains some efficiency tips.