Looking to work on some upper body strength for rope climbs but don't have the specific upper body strength yet? Try elevating your feet and keep that body locked in tight from the bottom to the top using only your arms to get toa vertical position (Note: Your body should be straight as a board from the moment you leave the ground to an almost vertical standing position. Try to keep tension at the top by not standing up all the way). As you get stronger use a higher box to insrease the difficulty while challenging that rope climbing specific strength along with challenging your core and grip strength as well.
Give it a try!
CrossFit & Fitness:
A:
3 Rounds NFT
2 Min cumulative "L" Sit (boxes, paralettes, rings). Any time you drop perform 10 burpees
8 Weighted Pull Ups
8 Weighted Ring Dips
*If not using body weight or adding weight for Pull Ups or Dips add a tempo of 31x1 for both movements.
B.
For Time
1 Mile Run
50 Thrusters 85/115# (Fitness option use two 30/40# Kettlebells)
1 Mile Run
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