Friday - CrossFit

A CrossFit Media Tale


Coach's Warm Up/Mobility


Rope Climb (15 Minutes)

Spend 15 minutes practicing how to climb the rope efficiently and get up in the least amount of pulls.

Use both techniques (J-Hook/Spanish Grip) and see which one works best for you right now.

If you are already efficient at climbing with your feet.  Do legless rope climbs.

Don't do more than 10 reps.

Metcon (Time)


800m Run
30 Hang Power Cleans 95/65 (155/105)
6 Rope Climbs (10)
400m Run
20 Hang Power Cleans 115/75 (185/125)
4 Rope Climbs (8)
200m Run
10 Hang Power Cleans 135/95 (205/135)
2 Rope Climbs (6)

For Time

Run together.

Divide the work in half.
1 works while 1 rests.

Dan Shrum