Ropes?

Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!

Rope climb progressions (1 of 3): by looping a rope on a pull-up bar you can practice your foot lock (Russian/Army wrap featured here) and standing on the rope vs “arming” or muscling your way up. Great for building speed and confidence #CrossFit #HYFRsquad #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on Apr 25, 2015 at 12:29pm PDT

Rope climb progressions (2 of 3): heel lock #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on Apr 25, 2015 at 12:31pm PDT

Rope climb technique (3 of 3): Spanish Wrap #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on Apr 25, 2015 at 12:32pm PDT

ARTICLES

+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend

CrossFit WOD for Wednesday 7/26

[Rx]

for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run

[Performance]

for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run

Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, push presses

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.