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 Ring Plank
D. 12/9 Cal Row
E. Rest
Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Do not work for more than 45 sec per “station,” so you have time to recover and transition over the course of the whole workout; scale volume of reps per station as needed.
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
Ring Plank: If needed, scale by walking your feet forward in space to create a slight or significant incline.
CrossFit Group Class Programming Template (WK8/8)
Zach loading up
Rope Climbs, Basket wrap versus spanish wrap
There are two common versions of rope climb wraps, the basket and spanish wraps. We typically teach the basket wrap in group classes but its worth considering both. The videos below are clear demonstrations of each wrap as well as some pros and cons.
Basket Wrap
Typically able to cover more vertical distance per wrap
Less cumbersome negotiating the rope slack
Harder for some people to feel comfortable or secure with the foot anchor
Spanish Wrap
Often easier for people to pick up and feel secure
slower, slightly more cumbersome
very easy to get rope burns on your ankle and thigh if you’re not wearing enough clothing to protect yourself and performing it correctly
Awesome! now how do I get down?
Regardless of which version you perform to go up, there is a slightly different technique to descent. This video shows three versions, we recommend the first
Leave a Reply