Workout of the Day
SKILL
Rope Climbs
Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!
METCON
EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Sandbag Bear Hug Hold
D. 60 Double Unders
E. Rest
Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Do not work for more than 40 sec per “station,” so you have time to recover and transition.
Choose a challenging sandbag weight.
After you complete double unders, either hang your rope on a J-hook to the side or take it with you; do not leave it on the floor.
Rope Climb Scaling:
A. 1 Partial Height Climb
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs
DU Scaling:
A. 20-40 reps
B. 40 sec DU practice
CrossFit Group Class Programming Template (WK8/8)
Post “Stonewall” class pic with Coach Steph
Still time to make your “Stonewall” donation and CFSBK will match the total
40 members contributed to our “Stonewall” benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute via the link below. This year CFSBK will match total funds raised by members thereby doubling our impact for these great organizations. We will make the final payments on Wednesday morning so if you havent made your contribution, heres the link one last time!