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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 (2 of 3): heel lock #CrossFit #ropeclimbs

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

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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.