In 15 minutes
Rope Climb Skills
With a partner – Alternate 20 rope climbs each.
Mechanics – Rope stand-up no legs
Consistency – Rope Climb singles
Intensity – Rope climb doubles
(Purpose – Start 31 Heroes Prep)
AMRAP 20 mins with Partner
10 Bar Facing OTB Burpees
10 Clean and Jerks (135/95)
10 Box Jump Overs (24/20)
One partner runs 200m with wall ball (20/14) while the other works in gym.
C: Same as above.
M: 95/65 and 24/20” box step ups.
Intent: 31 Heroes is coming up at the end of the summer and that brings with it rope climbs in a high-density / high volume workout. We’re going to start working that skill now.
A rope stand-up starts on the prone position lying flat on the ground and without engaging your lower body, use your arms to pull yourself up to standing and lowered back down to lying flat.
Metcon intent: This is a classic CrossFit partner metcon of high intensity work at relatively low weights. Resist the urge to stop moving while working through the movements and recover your breath while running. Remember though – you have a partner working hard while you’re running!