Warmup:

8 Box Step Ups

10 Push Up to Down Dog

10 Over & Backs

2 Rope Walks*

4 Box Jumps

10 Kneeling Lat Stretch

5 Toe2Rope**

Videos courtesy of CrossFit HQ and CrossFit Invictus, respectively. Demos of Rope Walks and Toe2Rope.

 

S/S/S:

EMOM 8:

Odd Min – 1 Rope Climb

Even Min – 3 Dual KB Strict Press + 3 Dual KB Push Press

 

Choose the most challenging weight that can be done successfully.

Video courtesy of NCFit.

Take the first part of today to hone in your rope climbing skills.  Make each climb as proficient as possible, and more importantly, take as little strain out of the arms.

 

WOD:

AMRAP 15:

12 Box Jumps (24”/20”)

10 Dual KB Push Press (55/35)

2 Rope Climbs

Video courtesy of MisFit Athletics.

Use as much legs and hips as you can in both the KB Push Press and the rope climbs as you can.  Let the arms just finish the movement ion the Push Press and just hold the rope as you move the legs high very time.

 

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

 

Rope Climbs -> Rope Climb to shorter distance -> 2 Rope Walks per Rope Climb (ELITE: Legless Rope Climbs)

 

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

 

Barbell Forearm Smash – 1 min per side