10.16.2023

Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
Primer to squats
1. Cossacks x 30 seconds
2. 90/90 hip switches x 30 seconds
3. Frog rocks x 30 seconds
4. Deep squat weight transfer x 30 seconds  -sit in your squat and move over the foot/ankle, shifting body weight
 
 
WOD
"Footwork"
for time
21-18-15-12
front squats 115/85  95/65  75/55
1-2-3-4
 rope climbs
400m run after each round

08.20.18

Warm Up:
3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)

Run 300m

20 Feet on Box Pike Shoulder Taps

10 Bird-Dog/side (slow down for this)
Mobility:
Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington


Primer:
Every 2:00 for 8:00
station 1: bench press x 6 reps @ 75-80%
station 2: barbell bent over rows x 8 reps


Clean warm up
hang muscle clean + strict press (3 + 3) x 3 - 3 reps of each for 3 sets- keep light
then...

clean deadlift + clean pull + clean x 3 sets @ 60-65%

Rope Climb Drills- as a warm up or if you have time....

Rope Pull Ups:
https://www.instagram.com/p/BlIxy5ThW0V/?taken-by=cfgymnastics


The Descent:
https://www.instagram.com/p/BlLuacXF1Ea/?taken-by=cfgymnastics

Rope Climb or Legless rope climb progressions
https://www.instagram.com/p/BlCrKY6nUcE/?taken-by=cfgymnastics

WOD
For Time
2 rope climbs or 2 x progression
4 squat cleans 155/105 135/95 115/75
8 HSPU or box piked HSPU or downward dog push ups
16 KB swings 53/35
40 feet handstand walk or 1:00 handstand hold on wall/ or seated 2 arm DB hold overhead or 60 plank shoulder taps
16 KB swings
8 HSPU
4 squat cleans
2 rope climbs