Workout of the Day
SKILL
Rope Climb
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!
Here’s a great video with tips from one of the CrossFit greats, Brent Fikowski!
METCON
EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Dual KB Front Rack Hold (24/16/12kg ea)
D. 12/9 Cal Row or Ski, 130m Run, or 45 sec Jump Rope
E. Rest
Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Except for the “D” station, target is to complete the work in 45 seconds or less, 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
Front Rack Hold: Use a weight that challenges you for the 40 sec hold. Keep midline engaged, ribcage stacked over hips; don’t sink or lean back. Keep thumbs at inner collarbones, elbows slightly off the body, and do not interlace the hands.
Programming Template: Week 4/8
This week’s Run Club enjoying a nice view. Check out our run club led by Ashley A, every Tuesday at 6:30pm
No Open Gym on Sunday!
This Sunday we’re hosting Queer Trans NYC’s Strength & Pride powerlifting meet which will take place all day in 608. The day will be a blast and we encourage people to come spectate, but 608 will be closed all day. Thank you for your understanding.
Rachel’s new book and a reading this weekend
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