CrossFit
Warm-Up / Skills
Hollow Rocks 3 X 15
Arch Rocks 3 x 15
Knees to Elbows/Knees to Armpit/Leg Lifts
3 x 10
Metcon
10 Deadlifts 225/155
2 Ropes
8 Deadlifts
3 Ropes
6 Deadlifts
4 Ropes
4 Deadlifts
5 Ropes
Scaled: X2 Rope Walks
Scaled: X3 Ring Rows
“They can because they think they can.”
Virgil
The kids that I coach in wrestling always come up to me when they see the ropes down and ask me, how do I climb that rope. There are many different rope climbing techniques, skills and variations but I always respond with this, “Where do you see yourself?” I usually get a blank stare and then I follow it up with, “At the bottom of the rope or at the top of the rope?” They usually laugh but I can tell the ones that understand the question and it is usually those that are climbing the ropes in no time. So when you line up at the bottom of the rope, believe that you will get to the top and you will be surprised at what you can accomplish. The mind is a powerful thing.
Let’s Get Up That Rope!