210901

CrossFit McComb – CrossFit

Warm-up (No Measure)

100m Run (Easy to moderate pace)

5 Single Arm Ring Rows / Arm

10 air squats

100m Run (Moderate pace)

5-10 Strict Pull-up (ring rows)

10 air squats

100m Run (Workout pace)

20 Ring Row Climbs

10 air squats

Rope Climb Progressions (No Measure)

Progression // Focus

1) Rope Pull-to-Stand // Pulling strength

2) Hang + Footlock // Able to hold body weight while athlete establishes footlock.

3) Footlock + 1 Pull // Stand up on a secure footlock then reach as

high as possible for the next pull. Then establish the next footlock.

4) Rope Climb Practice or Scaling Practice

21.09.01 (Time)

Rx+

5 Rounds For Time:

400m Run

1 Legless Rope Climb (15-ft.)

3 Rope Climbs (15-ft.)

Rx

5 Rounds For Time:

400m Run

3 Rope Climbs (15-ft.) (s: 10 Ring Row Climbs)

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