Wednesday, August 15, 2012

Thursday - Rope climb technique

As promised, here are some videos of rope climb techniques.  Remember, if you have only one technique it  may fail you after most of a long WOD - maybe at the top of the rope.  Don't be caught unprepared.

Mikko Salo, superman of CrossFit Games fame, learns how to climb the rope.
Sorry, these don't show up on all mobiles.

Two rope climb techniques, clearly explained and demoed.

If you want to dig in, here is another on the basics and also the Spanish wrap and the Russian wrap from the Bozmans and Carl Paoli.

You can watch the whole heart-breaking half-hour of the men's multi-part final workout of the CrossFit 2010 Games here or just watch from 17:01 where you will get a good lesson in why every CrossFitter should practice many roping climbing techniques.  I'll tell you what happens if you can't watch - Rich and Mikko were far ahead and both on the way to winning the whole weekend before this rope climb WOD, but you can clearly see at 22:45 neither of them can get up the rope.  There are even some spectacular falls.

Watch the chipper from the 2012 CrossFit Games, Individual Men Heat 3 here and the official video here for your viewing pleasure.  Study this WOD, especially the box-jump-overs.  Today my 9:30 class did burpee-box-jump-overs from the regional competitions - a very nice athletic movement - good work, y'all!

Deadlift ascending sets to 5x1 (one set of five)
watch volume

Complete 7 rounds:
Max Rep Handstand Push Ups
15 Hollow Rocks

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