11/1/16 – Rope Climbs!

kevin-pullup

RANT

Let’s start November off right!  By climbing up ropes.  Performance and All Levels Classes, please come prepared for rope climbs – meaning shoes that won’t get torn up (or if you don’t have those, then shoes you don’t mind if they do), and long socks or pants.  See you there!

CrossFit Performance

AMRAP 7

1 – 3 Rope Climbs

10 Burpees

OR

AMRAP 7

5 – 8 Modified Rope Climbs

5 – 8 Burpees

Rest 7:00

x3

*score = rounds + reps

CrossFit Fundamentals

A. Strict Pullups @21X1 – collect 20 reps

*if can perform 5 or more unbroken, then add weight

or

B. Modified Strict Pullups @21X1 – 4×5

+

AMRAP 15

100m Farmers Carry

20 Abmat Situps

12 L-Hang Knee Raises @21X2

Rest 1:00

*score = rounds + reps (100m = 10 reps)

*rest 1:00 after completion of knee raises so idea is not to rest much besides this!

Strength

A. Prowler Plank Pulls – collect 30 reps

*heavier than 10/18

B. Kang Squats – EMOM x 7

3 Reps

C1. Barbell Z Press #31X3 – 4×7 – 10

C2. OH Walking Lunge – 4×50′

Endurance

A. Muscle Tendon Elasticity

+

12 x 50m Run, walking recovery