Warmup:

200M jog

Heel2Toe 30’

Walking Lunge 30’

High Knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip* 30’

10 Iron Cross

10 Scorpion

1 Rope Walk

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin

Video courtesy of Runify

 

S/S/S:

Every 2 Min for 10 Min:

5 second rope L-Hang + 3 Toe2Ropes

Video courtesy of CrossFit Invictus.

Core stability and the ability to bring your legs high on the rope will be game-changers for today’s rope climbs inside the WOD.  Use these sets to rep the rope climbing technique down.

 

WOD:

For Time:

400M Run

20 Power Cleans (95/65)

3 Rope Climbs

60/50 Cal Row

3 Rope Climbs

20 Power Cleans

400M Run

 

Time Cap – 30 Min

Video courtesy of CrossFit HQ.

Today will be a grind, no way around that.  With it being a little “up & down the mountain” chipper, your strategy should be, tackle one component at a time.  Don’t get overworked over how much you have left, rather focus on what is right in front of you.  Accomplish it, and move on.

 

Scaling Options:

Run -> 500M row

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Rope Climb -> halfway up rope -> 2 Rope Walks per rope climb

 

Cool Down:

Barbell Forearm mash – 1 min per side

 

Banded OH Med Ball Stretch – 2 Min

Video courtesy of Barbell Shrugged