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Sunday 7.8.23

Posted on Saturday, July 8, 2023

Workout of the Day

SKILL: Rope Climbs

Options
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped Rope Climb
Level 4: Legless Rope Climbs

ASSISTANCE

4-5 sets for quality:
1-3 Rope Climbs
12-16 Dual DB or KB Front Rack Walking Lunges
500/400 m Row

Notes
For the row, every round aim for finish times that are +/- 3 seconds. Choose a tough but unbroken weight for the walking lunges.

If you are working out on Monday, remember we are doing high(er) volume on front squats. You can opt for bodyweight walking lunges or 60 seconds on the Air Bike instead.


CrossFit Group Class Programming Template (WK1/8)


King of the Ring, King Charles

Rope Climb Resources

Check out these videos below for some insight into getting up that rope!

| Filed Under: Workout of the Day

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