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. Today's Workout Skill Work: Rope Climb Technique then, As many rounds and reps as possible in 12 min of 2 15ft Rope Climbs 4 Dumbbell Man Makers (pick a load) 100m Run 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.
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Today's Mobility Monday video will help your wrists and forearms for the thrusters. We learned from The Movement Fix seminar that most of us actually have the mobility for a good front rack. If you can touch your shoulders with your extended thumbs, as in the front rack, you can hold a barbell with your elbows high and forearms nearly parallel to the ground.
One reason many of us struggle with the front rack is motor control. We're just not used to having our upper body, arms and wrists in that position. Remember, just because it's difficult doesn't mean it's wrong, bad, or not worth doing. It just means you need to think about it more and focus on getting into a good position. Follow the mobility drills in the video and really focus on your position. Today's workout is just as much about your focus and mental toughness as it is your physical toughness. Good luck! Todays' Workout 1-10-1-20-1-30 reps for load of Thruster Use your 3RM for the heavy singles. Use 75-85% of your 3RM for the set of 10, 55-65% for the set of 20 and 45-55% (or the same weight as your WLC pre-challenge workout) for the set of 30. These are taken from the rack and should be unbroken. This workout develops strength, power, and mental toughness. Enjoy! |
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