For time:
30 Thrusters (75#/55#)
3 Rope Climbs (15′)
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climbs
* Sub 2 Supine Rope Climbs or 5 Ring Rows per rope climb
Results
View this photo
View this photo
Who doesn’t love rope climbs? This is a WOD I watched Chris Spealler, Nadia S., and Kurtis B. from CFHQ do during lunch at my Coaches Prep Course a couple weeks ago. Speal tore through it in around 3 minutes with a measured but fast and unbroken pace similar to “Fran”. Watching him do it made me want to program it for the rest of us. Setting the goal time of sub 10 minutes for all classes helped everyone scale appropriately. It definitely left you in the CrossFit rest position and many with the “Fran-cough” after it was over.
The Supine Rope Climb:
- Begin and end each rep from the floor
- Pull hand over hand to the standing position
- Lower hand over hand to the floor
- Minimize the use of the legs to make the movement harder and strengthen the pull
- Work these along with dead hang pull-ups for strength and practice your foot lock technique often on a rope and before you know it you will be climbing
Nutrition:
“Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks“, CrossFit Journal preview video [wmv] [mov]