Workout of the Day
SKILL: Rope Climbs
METCON
EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 40 sec Row
C. 40 sec Burpee to Target
D. 40 sec Bike
E. Rest
Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Choose your paces on the bike/run and rep counts on the gymnastic movements accordingly. Most folks should work for no more than 40 sec per “station,” so you have time to recover and transition.
Gold standard for burpee to target is something 6″ above your standing reach.
We have 4 ropes available for use, so in full classes, a few folks may need to trade off reps with a buddy!
Rope Climb Scaling:
A. 1-3 to partial height
B. 10 sec bent arm hang* + 15 sec hanging knee tuck hold
C. 3-5 tough ring rows + 15 sec hanging knee tuck hold
*use a pronated or supinated grip
CrossFit Group Class Programming Template (WK3/8)
Elijah started at CFSBK when they were 8-years-old as one of our CrossFit Kids and can now be seen around Open Gym. They are now college-bound and headed for Yale! Congrats to Elijah!!!
Gri Saving Tip for Rope Climbs
OG CrossFit Coach Lauren Galassi of CrossFit Santa Cruz talks rope climb efficiency. (1:30 video)