20230105

Warmup:

10 Box Step ups

8 In-Place lunges

:30 dead hang on rig

8 Box step overs

6 Light plate lunges

4 Rope walks

4 light DB box step overs

4 OH plate walking lunge

4 Toe2Rope – See video below, courtesy of Ben Bergeron

S/S/S:

Spend 10 Min working Rope Climb Skills

Video courtesy of CrossFit HQ.

Just want to take the beginning of class getting folks comfortable on the rope for rope climbs.  As shown in the video, a good foot technique to practice is the J-Hook

WOD:

18 Min AMRAP:

10 Single DB Box Step Overs (50/35)

50′ Plate OH Walking Lunge (45/25)

2 Rope Climbs

Videos courtesy of ZOAR Fitness and Train FTW, respectively.  Some good examples of the DB box step over and OH plate Walking Lunge.

Today we are looking to add in some not-often-worked skills.  On the Single DB box step overs, how you hold the DB is up to you. Either on the shoulder or in the suitcase position, whatever works best for you.  For the OH walking lunge, adding the plate will make you really focus on that locked out arm position.  And, as we practiced earlier, time to get some rope climbs in!  If all the ropes are being used, once you come off the rope, let the next person go as you rest before your next ascent.

Scaling Options:

DB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> as needed

Rope climbs – 2 Rope Walks per 1 Rope Climb

Video courtesy of CrossFit HQ

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Kneeling Shoulder stretch on box – 2 min

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