Rope Climbs

Feeling a little sore in new places from climbing the trees Sunday night at The Adventure Park. Walked 18 holes of golf yesterday. In for the 9am class at CFi.

Warm-up

  • CS Activation
  • Arm Circles
  • 30 Jumping Jacks

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 8x4x130#

Paired up with XWOD of:

  • 2s – 30″ Box Jumps
  • 1s – Broad Jump

The shoulder presses were a lot more of a struggle today. The final day of week 2 should be very interesting!

Skill

Put on the shin skins and finally tried some rope climbs while the newbs worked on kipping with Kevin. We’ve been talking about me getting on that rope for the last couple of weeks, so it was time. I was using the faster method which starts about halfway through this video…

I did 3 or 4 of them and then did one legless too. Not nearly as hard as I was expecting. Felt a lot different strain on my shoulders doing them, so points to a weakness I need to work on.

Conditioning

7:00 AMRAP

  • 10 Deadlifts (115#)
  • 10 Push Presses (115#)
  • 5 Burpees

Finished 4 rounds plus the deadlifts and push presses. Did all 10 push presses in round 1 but then had to go 5-5 every other round. Rough after the shoulder presses.

About 2-3 minutes after we finished, we went for a 1 mile jog.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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