Alternative Athletics: 30 Rope Climbs

WARM-UP
2 sets:
12/15-cal. Skierg
10 Banded pull aparts
10 Scap Pull up

2 sets:
10-15 V Ups
10 Ring Rows
10 Kip Swing

1 set:
3 rope pull-ups (slow)
3 rope knee-to-elbows (slow)
3 hanging rope lock off (slow)

3-4 sets:
1 Rope Climb
– Rest :30-1:00 between sets.

NOTES

• Work on warming up and engaging the shoulders through the first 4 sets of work. Take your time and get the shoulders feeling good.
• Spend time working positions on the rope before actually climbing. For 3 reps each, work on pulling high and controlling down, as well as bringing the knees up to the elbows without bending the arms. Repeat the same sequence while adding the bite with your feet. Rest as needed.
• Finish with 3-4 reps of a rope climb with ample rest. The goal is to perform the first rep smoothly and methodically and move a little faster on Rep 2. By the third or fourth rep you should be able to sprint up the rope while still feeling smooth.

Rx
For time:
30 Rope Climb (15 ft)

INTERMEDIATE
On a 15:00 clock:
Max rope climbs (15 ft)

BEGINNER
For time:
60 Pull-to-Stands

Stimulus & Goals

• Finish under 12:00.
• Use technique to manage fatigue.
• Maximize the length of each pull to minimize work.
• Challenge both physiological and psychological boundaries.

Strategy

• This is a challenging workout, physically, but also mentally. As fatigue sets in, it’s very easy to let the fear of falling take the reigns and slow us down. Use this workout to practice being smooth and calm under pressure. Know that your grip is never as bad as it feels, and taking an extra second to get a good bite with your feet can make the rep much easier than going fast and being inefficient.
• Lean into the mantra of “slow is smooth, smooth is fast.” When you get tired, practice leaning back and grabbing a higher bite than you think you can, slowly.
• Chunk up your work. Start with sets of 3s, then 2s. Do reps back-to-back and then watch the clock and take a managed rest break.
• Practice hanging from your arms and not pulling. Keep the arms as straight as possible. Then, lean back and climb with the feet as high as you can. This will save the arms and allow you to keep moving faster, longer.

Post-workout:
3 sets:
:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 Seated L Sit

Competition: 1 hr 20 min

Warm Up: 15 min
See Above

Workout 1: 15 min
See Today’s Rx

Workout 2: 10 min
Post-workout:
On a 10:00 clock:

Snatch
3 reps @ 70% of 1-rep max
3 reps @ 75% of 1-rep max
3 reps @ 80% of 1-rep max
3 reps @ 85% of 1-rep max
3 reps @ 90% of 1-rep max

NOTES

• We are in Week 7 of our virtuosity lifting cycle. The reps are going down and the percentages are going up.
• The 15 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as you need to between percentages, but remember, you only have so much time to complete the main lift.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
• Snatches may be performed as power snatches or squat snatches.

Workout 3: 20 min
Every 2:00 for 10 sets:
For speed:
50-m Prowler Push sprint

NOTES

• In Accessory, focus on moving the sled as fast a possible through the entire 50 m. You may add weight to the sled, but only if the 50 m remains a sprint. Adding weight does no good if the sled push is not a sprint.

Workout 4: 10 min
3 sets:
1:00 GHD Sorenson hold
30 GHD Sit-up to parallel

NOTES

• GHD sit-ups are meant to be as fast as possible. Be aggressive and squeeze your thighs hard as you drive your torso back to a seated position.
• For the GHD Sorenson hold, set the GHD to your hip-extension setting. Get into the GHD like you were going to perform a hip extension, but instead of moving down and up, you are just going to hold parallel to the ground. Expect your glutes, hamstrings, and erectors to get fatigued. You can make this movement easier by moving the footpad back further.

Stretching: 10 min
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation