I love how many folks can climb the rope in our gym. We have more people who can do rope climbs than we do who can do pull-ups. This is a major testament to your ability to learn the various foot wrap techniques!
The rope climb is not dependent upon pulling strength. Efficient and quick foot wraps are the key to rope climbs. You need core strength and grip strength to hold on, but very little pulling strength is required.
Watch today's Technique Tuesday video with Coach Noah to learn how to wrap your feet. We will spend plenty of time in class today practicing a variety of foot wrap techniques.
Skill Work: Rope Climb Technique
As many rounds and reps as possible in 12 min of
2 15ft Rope Climbs
4 Dumbbell Man Makers (pick a load)
Today we are working on horizontal and vertical pulling, shoulder stability, core strength, coordination, agility and sprinting. The rope climbs and 100m sprints are intended to be the fast components of the workout. The man makers should be light enough that you can complete them without take long breaks. Think of them as a lightly weighted burpee. They should be quick, but executed with good mechanics.
The rope climb scalings are to climb the 12 foot rope or do 2 prone to standing rope climbs with a knee raise after each ascent.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!