Warm Up
500M Row/ 0.6mi Bike
2 Rounds of:
6 AHAP WB Toss, no squat
8 Bear Hug WB Squats
10 Lemon Squeezes
1 Rope Jump w/J-Hook Foot Placement
Strength
3 Sets of:
Turkish Get-Ups x 5/5
GHD Situps x 15
Skills
Rowing Technique
Rope Climb Skills
MetCon
“Episode 4: A New Rope”
Rx
For time, complete reps of:
27-21-15-9
Cals Row/Bike
Wall Balls 20/14
*Class will be split in half. Every odd minute one half does 1 rope climb, every even minute the remainder of the class does 1 rope climb. Rope climb must be completed before continuing with the workout.
Scaled
Wall Balls 14/10
Laying-to-standing Rope Climbs
Post WOD
Couch Stretch
Barbell Skills
Snatch:
1×3 @ 65%
1×3 @ 75%
2×3 @ 85%
5 Sets of:
Clean Deadlift x 5 @ 115%
GHD Russian twists x 15/15
Today’s strength work is focused on the core. The TGU strengthen the obliques, which are often overlooked. The play a huge role in trunk stability during everyday life. Today’s wod is going to force you to dig deep. The biggest gains from CrossFit are between the ears. The rope climb is there to make you row hard. Strategy for this is to attack round 1 and 2. Once you get to round 3, its all down hill.