Toes-to-bar is CrossFit's standard midline test on the rig: from a hang, both feet must touch the bar between your hands, every rep. The movement blends grip endurance, lat strength and hip-flexor power with the same kip rhythm that drives pull-ups - and rhythm is precisely what separates athletes who flow through 30 from those who fight for 5. A fixture in the Open nearly every year, T2B efficiency quietly decides hundreds of leaderboard places every February.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 1-3 | 0-2 |
| novice | 6-8 | 4-6 |
| intermediate | 15 | 10-12 |
| advanced | 30 | 22 |
| elite | 45+ | 35+ |
Max unbroken reps.
The efficient rep is lats-first: push down on the bar to swing the hips back, then throw the toes up as the body returns - kick and pull must meet in the middle. Keep the legs together and slightly bent if hamstring flexibility limits you. The classic energy leak is a dying swing: if your rhythm breaks, stop, take one swing to reset, and continue - it's cheaper than fighting a dead hang. Grip gives out before abs: train max sets fresh and manage hands in workouts.
Progression: hanging knee raises, knees-to-elbows, single-leg toe touches, then full T2B with a coach watching the kip timing.
Log every result, see your progress over time, and know exactly where you stand.