Rope Climb

Now that we are in our new 5,000 sq ft facility with high ceilings, we are able to start introducing rope climbs into WOD’s and skill building at the beginning of class.  There are many different ways and techniques to climb a rope efficiently.  If you have your own way of climbing a rope feel free to use that technique, but you can also go to crossfit.com (click exercises and demos on left side of page) to see many different ways to climb a rope.  With that being said remember to keep a pair of long socks handy when you come to the gym. Compression shorts, leggings, spandex, and skins are also helpful to avoid rope burn.

Workout of the Day

Deadlift:  5 – 3 – 3 – 1   (if you do not have a deadlift 1 rep max today is your day to find that)

4 rounds for time of:

• 2 rope climb (sub 1 rope climb, or sub 3 – lying on back pull yourself to standing position),
• 6 sumo deadlift high pull (95/65),
• 10 burpee box jumps (24/20)