CrossFit Games Breakdown 13.4


We're in Week 4 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.4 with some essential warm-up movements and review some efficiency tips.

The clean and jerk and toes to bar will definitely challenge your grip strength, and especially for the toes to bar your grip and forearms will likely be the limiting factor. Coach Carl gives a few points on how to hook grip effectively to get your shoulder into a good position. Carl also explains the importance of maintaining a neutral head position throughout the whole range of motion for the toes to bar in order to kip effectively in extension and also to access the hip in flexion. Finally, warm up by progressively kipping in a pike positioning higher and higher until you reach the bar to prime your hips and get that stretch.