Workout of the Day
ASSISTANCE
4-5 Rounds for quality and load
8 Left arm Overhead Walking Lunges
8 Right arm Overhead Walking Lunges
16-24 Tuck-Ups or Push-Ups
Notes
Build up to a top stable weight on the walking lunges. Only go as heavy as your non dominant hand can manage.
Choose Tuck-Ups or Push-Ups based on which days you’re coming to the gym. We have bench press and burpees tomorrow.
STRENGTH
5-8+ Legless Rope Climbs
or
Mixed Grip Pull-Ups
4×6–12 reps
Notes
Two options for our pulling strength today. If you have the capacity to perform a legless rope climb use that variation for your training today. Height can be whatever feels reasonable to you, 10′, 15′, 20′. We recommend using a leg wrap on the descent.
If legless rope climbs are not possible, perform mixed grip pull-up sets using additional weight, just your body weight or assistance. Alternate which hand is prone and supine each set and attempt to go chest to bar.
CrossFit Group Class Programming Template (WK5/8)
Ashley can run AND climb
A Grueling Race through Legless Rope Climbs
Watch CrossFit Games athletes in the women’s division take on this classic event featuring legless rope climbs. As the fatigue accumulates it makes for an exciting finish!
For time:
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs
Time Cap: 10 minutes