Rope Climb Archives – CrossFit Elizabethtown

March 29, 2019ByAdminInCrossFit

CrossFit WOD 3/30/19

Warm-up High Knees Butt Kickers Toddler row RKBS x10 Knee tucks x10 KBS x10 Rope Knee Tucks x10 KBS x10 Rope Climb x1-2 Metcon (AMRAP – Rounds and Reps) Partner WOD Partner A Bike 1 mile Partner B: Amrap 25 KBS 5 rope climbs Amrap 30

February 12, 2019ByAdminInCrossFit

CrossFit WOD 2/13/19

Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...

January 4, 2019ByAdminInCrossFit

CrossFit WOD 1/5/19

Warm-up Bike 45:15 x3 trade off with partner Foam roll legs/butt CF Gymnastics Wrist warm-up Rope climb prep: Hang 10 sec Knee tucks x5 J-Hook/Heel-Hook Demo & Practice Metcon (Time) Bike 15/12 cal Rope Climb x2 20 rounds for time Alternate rounds

November 15, 2018ByAdminInCrossFit

CrossFit WOD 11/16/18

Warm-up Briefing Run 200m x15 Medball Thrusters x10 Scape pull-ups (bar or rope) Rope Climb Progressions Jcup/Heel Hook Aquire 3 rope climbs of chosen progression Rehersal Run 200m w/Medball x5 Wallballs x1 Rope Climb DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope...

November 1, 2018ByAdminInCrossFit

CrossFit WOD 11/2/18

Warm-up back rolls to straddle stretch x10 Scorpion x10 bottom Squat Jumps x10 Snatch Prep: Drop Snatch Pull unders Hang Snatch Below Knee Hang Snatch Movement Prep x4 Alt Leg Power Snatch (4r/4L) Rope Climb Prep: Hanging Knee tucks x5 J-hook x3 Rope climb x1 Hang Snatch (5×2) *Below Knee **Across Moon (Time) 7 Rounds...

October 16, 2018ByAdminInCrossFit

CrossFit WOD 10/17/18

Warm-up Min 0-10 Nordic Lift x25 Bottom Push-up Hold 30 sec Lateral Lunge x10 Min 10-15 Deadlift Prep (top Down): Thigh Knee Shin Min 15-20 Brief Min 35-45 Metcon Prep: w/Empty Barbell x5 Thrusters x5 Deadlift x1 Rope Climb 20-35: Deadlift (10-8-6-3-3-3-3-3) Every 2 Min 45-60: Metcon (Time) Thruster x10 Deadlift x20 Rope Climb x3...

September 21, 2018ByAdminInCrossFit

CrossFit WOD – 9/22/18

Warm-up Min 0-8 Med Ball Carry 200m Hang 30 Sec x10 Air Squats Min 8-16 Plate Carry 200m Rope Pull-ups x10 (Rows x20) x10 Front Squats Min 16-25 Bar Carry 200m x1 Rope Climb x10 Thrusters Min 25-30 Breif Min 30-40 Establish workout areas and Potty. 40-60: Dae Han (Time) 3 Rounds for time of:...

September 11, 2018ByAdminInCrossFit

CrossFit WOD – 9/12/18

10-15: Handstand Hold (5×30 sec) Warm-up Min 1-5 Row 500m Min 5-7 Downward Dog x30 sec Min 7-10 Handstand Progression: Pike (feet on floor) 20sec Pike (feet on box) 20 sec Handstand against wall 20 sec Handstand w/partner assist 20 sec Min 25-30 Rope climb demo/scaling Min 30-40 Workout Rehearsal x5 KB/DB Push-Press Row 250m...

August 24, 2018ByAdminInCrossFit

CrossFit WOD – 8/25/18

Warm-up Min 0-5 Run 200m Forwards Run 200m Backwards Min 5-8 Tempo Air Squats 10 decend/hold/ascend x5 Min 8-12 Thruster Progression: Front Squat x10 Press x10 Thruster x10 *Focus on balance and timing above all Min 12-20 Rope Climb Skill Work: Knee Tucks x5 J-Hook/Heel Hook Practice Ascend x3 Min 20-30 Briefing and Logistics: *When...

June 21, 2018ByAdminInCrossFit

CrossFit WOD – 6/22/18

Warm-up Handstand Push-up Progression: -Pike Push-ups 2×5 ~Elevate Platform for HANDS if needed. ~Elevate 45# Plates until Feet are Level with Hands ~Remove one foot -Test Invereted Range of Motion Kipping: Keep Shins Parrell to the wall. Make first contact with the wall at full extension. Rope Climb Progression: J-Hook Demo ~if Grip Strength isn’t...

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