The standard for the toes-to-bar movement in CrossFit requires an athlete to go from a full hang to having their toes touch the pull-up bar, ensuring both feet make contact simultaneously and are inside the hands.
Understanding the Toes-to-Bar Standard
The toes-to-bar (T2B) is a foundational gymnastic movement in CrossFit, frequently appearing in workouts and competitions. Achieving a "rep" (repetition) requires strict adherence to specific movement standards to ensure fairness, consistency, and proper execution.
Key Requirements for a Valid Toes-to-Bar Repetition:
To count as a successful repetition, the athlete must demonstrate control and meet the following criteria at specific points in the movement:
- Start Position (Full Hang): The movement begins from a full hang on the pull-up bar. At this point, the athlete's arms and hips must be fully extended. Crucially, the feet must be brought back behind the bar and behind the body, indicating a complete reset from the previous rep.
- Touch Point: The repetition is credited when both feet simultaneously make contact with the pull-up bar.
- Foot Placement: The toes must be the part of the foot that touches the bar, and both feet must be in contact with the bar at the same time. This contact must occur with the feet positioned inside the hands.
Here's a breakdown of the specific criteria:
| Criterion | Standard |
|---|---|
| Beginning | Athlete must start from a full hang. Both arms and hips must be fully extended at the bottom of the movement. The feet must be brought back behind the plane of the bar and behind the body. |
| Execution | The athlete must bring both feet up to touch the pull-up bar. |
| Contact Point | Both feet must make contact with the bar simultaneously. The toes must be the part of the foot that touches the bar. |
| Foot Position | When touching the bar, the feet must be positioned inside the athlete's hands. |
| Return | After touching the bar, the athlete must descend to the starting full hang position, ensuring arms and hips are fully extended and feet are brought back behind the bar and body before initiating the next repetition. |
Common Faults and Invalid Reps
Understanding common faults can help athletes ensure valid repetitions:
- No Full Extension: Failing to achieve full arm and hip extension at the bottom of the movement before initiating the next rep will result in a "no rep."
- One Foot Touch: If only one foot touches the bar, or if feet touch at different times, the rep is invalid.
- Feet Outside Hands: If the feet touch the bar outside the width of the hands on the bar, the rep is invalid.
- Incomplete Touch: If the toes do not clearly make contact with the bar (e.g., only shins or ankles touch), the rep will not count.
- Lack of Control at Bottom: If the feet do not pass behind the bar at the bottom, it's often an indication of not reaching full extension.
Improving Your Toes-to-Bar
To improve performance and ensure adherence to standards, athletes often focus on:
- Core Strength: A strong core is fundamental for controlling the legs and initiating the movement.
- Hip Flexor Mobility: Adequate hip flexibility allows for the feet to reach the bar without excessive compensation.
- Lat Engagement: Activating the lats helps create a powerful kip and maintain stability on the bar.
- Kipping Mechanics: Learning an efficient kip (swing) can make the movement more energy-efficient, but it must be controlled to meet the start and end position requirements.
For more detailed visual guidance on CrossFit movements, including toes-to-bar, athletes often refer to official resources. Learning and consistently applying these standards is crucial for competitive CrossFit and personal performance tracking.
