CrossFit – Rope Climbs

Friday, July 24, 2015

Coach Jeremy

(11AM) 9 participants, 2 girls (Anita, Val), 7 guys (Rusty, Ben, Steve, James, .and me)

Warm Up

3 Rounds of 25 Jumping Jacks, 10 Stiff Leg DL with KB (35#), 5 Goblet Squats with 10 second Pause on the last one, 10 second Flex Arm Hang

Demo your rope climb, work up squat weight

WOD

4 Rounds:  Each Round has 3 Cycles of 2 Front Squats (70% of 1RM from Rack), 240 foot shuttle run (60 ft out 60 ft back x 2), and 1 Legless Rope Climb (L2:  Rope Climb, L1:  Partial ROM or 2 assisted rope climb).  Rest 2 minutes between rounds.

I worked up to 115# (10# heavier than Tuesday) and did regular rope climbs.  My forearms were really burning on the last round.  The 2 minute rest helped a lot, but did very little to relax my forearms.  All of my classmates finished in under 20 minutes when I was starting my last round.  I finished in 24:52 and felt really good about it.

Cool down with mobility day 2.  I did the squat against the wall, flared legs against the wall, forearm stretches, and shoulder stretch with band.