You’ve seen the new additions in the gym, I’m sure. Those tall, beautiful climbing ropes, stretching all the way up to the ceiling. Wondering how you might possibly manage the climb? Well, here are some tips for you!
Climbing rope is a test of strength and endurance. Using upper body strength, balance, and coordination, CrossFit rope climbing is an interesting way to get a workout. In case of a fall, it is a good idea to have a gymnastic mat or other soft floor covering beneath you before you climb. (Which I think we might be working on…?)
1 – Position yourself at the bottom of a suspended rope and wrap the bottom of the rope under your right knee and around across the top of your right foot. This creates a step from which to begin the climb.
2 – Place your left hand on the rope approximately 6 inches from the top of your head and hold on.
3 – Step down on the rope with the right foot as you grab the rope with your right hand and lift your left foot off the ground. Both feet are now suspended and the right hand is holding the rope just above the left hand.
4 – Stand up straight along the rope and place your right hand a little higher on the rope. Follow Step 4 immediately by lifting your left hand to just under your right hand and pulling your legs approximately 10 inches further up the rope.
5 – Straighten back out to a standing position by placing your right arm higher up the rope, redistributing your weight there, putting your left hand up further and gathering your feet another ten inches or so up the rope. Your feet grip the rope between them.
6 – Repeat steps 2 to 5 until you reach the top of the rope with your hands.
7 – Reverse hand and feet positions climbing down instead of pulling up to return to the bottom of the rope.
Did you write that down? Now go wrap your head around all of that, and get prepped to kick some butt when we haul out those new ropes for climbing! Something tells me it will happen soon…
Buy-in: Quick Power Snatch Review – coach led, 10 min
WOD: “Squint” (Compare to June 18 2011!)
In teams of 3, do 5 rounds of:
- 8 Hang squat snatch (65/95)
- 250m Row
Only one team member working at a time! Partner 1 does snatches AND rows, then partner 2 starts.
Cash-Out: FTL Stretch