General Warm Up (5-12)
2 rounds:
Bike 1:00 (:30 easy, :20 mod, :10 hard)
10 Single Arm Ring Row (5 each side)
5 Inchworm
:20 Bar Hang
Specific Warm Up (12-19)
Burpee:
5 Hips Down Pushups
4 Hip Pops
4 Burpee Over DB (2 step up burpees, 2 jump up burpees)
Rope Climb:
Go over footwork and locking for the j hook and spanish wrap if needed
:05 hang with each hand on top of rope
3-5 Foot clamps (focused on a strong clamp)
3 Foot clamp and stand (clamp, stand and come back down, just to work the skill)
**SCALING**
1) RX Rope Climb or they can do legless if they have the skill of climbing rope already
2) 4-5 Clamp and Stand (just getting feel for it but not climbing all the way up, for those who are kind of getting it but not ready to climb all the way up)
3) 6-8 Floot Clamps (can be seated on box/bench, just trying to get butt of object so they can feel their weight held by rope)
clamp and stand (just 1 pull):
seated foot clamps:
(20-35)
5 sets:
2-3 Rope Climb
50′ Single Arm Overhead Carry (each arm, AHAP)
RXConditioning (38-56)
AMRAP 18:00
3 Rope climb (15ft.)
20 Lateral DB Burpee (1 DB)
100m Farmer carry (50/35lb. each) DB or KB
Intermediate
AMRAP 18:00
3 Rope climb (to lower height)
20 Lateral DB Burpee (1 DB)
100m Farmer carry (35/20lb. each) DB or KB
*The goal of the scale for climbs is to have a standard each rep, and focus on the clamp or wrap of the legs.
Athletes may want to sit on box and clamp and stand.
Baseline
AMRAP 18:00
2 Lying to standing rope climb or seated leg clamp practice
10 Lateral DB Burpee (1 DB)
50m Farmer carry (10/5lb. each) DB or KB
(58-60)
1:00 Forearm Flexor and extensor stretch
(0-5)
Rope climbing is something we don’t often carve out time for, but today we are! The goal is to practice refinement and even learn how to properly hold, clamp and scale a rope. Grip strength, stamina, midline conditioning and coordination are all on high demand when doing this movement well. In the conditioning, there will need to be ropes shared and perhaps staggering and athletes starting on different movements. Alternating 1:1 rope climbs with a partner is even a consideration if you are someone still learning how to climb a rope. The farmer carries are done with 2 DB’s and will add a unique challenge for each round that goes by. Today we have a steady grinder with some high skill.