Today, among other things, we are going to be working on Rope Climbs. While you may think, the Rope Climb was just an exercise used to torture kids in gym class, it’s actually an important skill to have for survival. 

Sure, nobody plans to be stuck on a cliff or down in a hole, however, it sure would be nice to know how to climb a rope if there was one that could get you to safety! 

Today we are going to teach you the skill of climbing a rope by using your feet to hold on. It’s very important to wear long socks, pants, or even shin guards to prevent rope burn which will happen if you don’t cover your shins. 

Property footwork can be learned, grip strength has to be built, with exercises like the farmers carry we did last week, pull ups, and pretty much anything we do with a barbell or dumbbell. 

This is also an important skill to practice. Just because we don’t do them in class as often doesn’t mean you shouldn’t still work on them. If you ever need help practicing rope climbs, grab a Coach and get ready to climb. 

It’s going to be a GREAT week, so start it off right at WildFire CrossFit! 

Monday, April 23rd 2018

Warm up: 3 min Jump Rope

Then 3x

15 V-ups
10 Squats
5 Down Dog/up dog with push up

Strength: EMOM

Min 1-5 Row 12 cal

6-10 Perform 5 ring dips

11-15 Perform 25 Unbroken Double Unders

Skill: Rope Climbs

WOD:

For time:

4 Rope Climbs, 15 ft

30 Push-up (hand release)

Row, 500 m

 

Tuesday, April 24th 2018

Warm Up: 2 rounds of

200 Meter Run

10 Sit-ups

10 Air Squats

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

5 Box Jumps * increase height

5 Jumping Pull ups

 

Strength: 3 rep max Front Squat

WOD: 21-15-9 reps, for time of:

Box Jump, 24/20 in

Pull-up

 

Wednesday, April 25th 2018

Warm Up: 30 Seconds of each

Medball Foot Taps

Air Squats

Medball Deadlifts

Active Samson

Medball Slams

Active Spiderman

2x

Strength: Turkish Get Ups
8 sets of 2 each arm
10 Russian Twists Between Each Set (Use same TGU Weight)


WOD: For time

27 Wall Balls, 20/14 lbs

27 Burpees

Run, 200 m

21 Wall Balls, 20/14 lbs

21 Burpees

Run, 200 m

15 Wall Balls, 20/14 lbs

15 Burpees

Run, 200 m

9 Wall Balls, 20/14 lbs

9 Burpees

Run, 200 m

 

Thursday. April 26th 2018

Warm Up: 1000m row

10 lunges
10 good mornings

Shoulder warm up

With at 5# or 2.5# plate

5 front arm raises

5 Side arm raises

5 shoulder presses

5 rotations

5 arm circles forward then back

Core Grinder 5 min

Plank hold

Hollow hold

Superman

Flutter kicks

Lemon Squeezers

Strength: Shoulder Press 5-5-5-5-5-5-5

WOD: For time

12 Shoulder Press, 95/53 lbs

Run, 400 m

12 Push Press, 95/53 lbs

Run, 200 m

12 Push Jerks, 95/53 lbs

Run, 100 m

 

Friday, April 27th 2018

Warm Up: Run/Row

Line Drills:

Inch worm
Deep lunges
Straight Leg Kicks
Mule Kicks
Side lunges

Snatch Burgener Warm Up

Strength: Snatch Grip Deadlift + Shrug + Snatch High Pull
2-2-2-2-2-2

WOD: “Randy”

For time:

75 Power Snatches, 75/55 lbs




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