Warm Up:

Rope Climbs 101

Rope Climbs 101

  • 25 Jumping Jacks
  • 25 Cross Jacks
  • 10 squats
  • 10 each cossack squat
  • Bend Pike x 15
  • Wrist Warm Up
  • 10 Down - 10 Up - 10 gorilla
  • Straddle side and straddle front hold
  • Shoulder Y, T, W

Strength: 10 min practice or 5 rounds:

  • 15 s Ring Support holds + 20 ft handstand walk

Scaled: Ring Support = 2 x 6s Band Pull ins
HS walk = 1 conan

Skill:

  • 4 x 2 Rope Climbs - rest one minute between sets

Scaled: 2 rope climbs from floor with 2 rope pull-ups

WOD: 3 rounds for time:

  • 2 Rope Climbs
  • 10 ring dips - Scaled: box dips
  • 15 Toes 2 Bar - Scaled: knees to chest or on the floor

Mobility:

  • Front Shoulder Mash
  • T spine Mash
  • Trap Mash
Posted
AuthorCrossfit Bytown