Posted on Leave a comment

May 12, 2017

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time.

WOD

for time

30 Heavy Power Cleans *

*15 Minute time cap

Workout notes: For today’s workout you will have two scores.  Your weight lifted and your total time to complete 30 repetitions. This workout has no weight prescribed but we’re suggesting you use a “heavy” weight. For most athletes the recommended weight will be in the 70-80% range of your 1RM.  In a workout like this you may go a little heavier than what you normally use in a light barbell metcon. The focus for this workout is moving heavy weights quickly but you should never compromise efficiency and technique. Remember that the best technique is that which is most efficient.

Leave a Reply