Rope Climb

379 WODS were found

Saturday 010428

Saturday 010428

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Double-Under Lunge Rope Climb Single-Under

Air Squat Wods Bench Press Wods Double-Under Wods Lunge Wods Rope Climb Wods Single-Under Wods

Competitions:

Source: www.crossfit.com

Monday 010423

Monday 010423

Rope Climb & Push-up: climb rope then perform 25 push-ups,
repeat for total of four times
Squat three sets, 15, 5, and 3 reps
Row 1000 meters

Wod Type: Main Site Daily WODs

Movements: Air Squat Push-Up Rope Climb

Air Squat Wods Push-Up Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Monday 010326

Monday 010326

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Handstand Push-Up Muscle-Up Pull-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Handstand Push-Up Wods Muscle-Up Wods Pull-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010315

Thursday 010315

Start with a calisthenic, whole body, single set per exercise mini-routine.
We will explore dozens of these "mini workout warm-ups". They all contain
elements of hip/trunk flexion & extension, pushing and pulling.

Stretch (hips, legs, back, chest, and shoulders)

Sit-ups
Back extensions
Squats
Rope climb or pull-ups
Dips or push-ups
Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.
We offer regular free seminars in the Olympic lifts)

Finish with the same effort coming in.
Sit-ups
Back extensions
Squats
Rope Climb or pull-ups
Dips or Push-ups

Stretch

No metabolic conditioning today. That suggests something about tomorrow to those
of you who are paying attention.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Clean Dip/Ring Dip/Tricep Dip Jerk Pull-Up Push-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Clean Wods Dip/Ring Dip/Tricep Dip Wods Jerk Wods Pull-Up Wods Push-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 010224

Saturday 010224

Rope Climb X 3
Box Jump 2mins (50 jumps @ 20" box)
21 Dips
Box Jump 90secs (40 jumps @ 20" box)
15 Dips
Box Jump 60 secs (30 jumps @ 20" box)
12 Dips
Box Jump 30 secs (20 jumps @ 20" box)
9 Dips
Rope Climb X 3

Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.

Though the "Workout of the Day" is designed to meet the needs of elite athletes
readying for the highest levels of competition, they can be toned down to provide
an acceptable challenge for even the novice exerciser. Choose lighter loads,
reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise
for tamer versions of the same function. If you need help or ideas for moderating
these workouts let us know by email at [email protected]

The "Workout of the Day" is engineered to elicit an adaptive response consistent
with the CrossFit philosopy (see CrossFit Foundations).

Following the workout daily provides a substantial volume of exercise at HIGH
intensity while minimizing the likliehood of burnout and overtraining or orthopedic
over-stress. Considerable thought and energy has been given to the precise order
and nature of the workouts. Alterations of this pattern potentially risks burnout,
injury, or gaps in your fitness.

Wod Type: Main Site Daily WODs

Movements: Box Jump Dip/Ring Dip/Tricep Dip Rope Climb

Box Jump Wods Dip/Ring Dip/Tricep Dip Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Tuesday 010227

Tuesday 010227

We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.

Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!

Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups

Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb

Jump rope 200 jumps
Lunge 20 steps alternating right-left
Push-press 15 reps
Upright row 15 reps

Run 800 meters (app. ½ mile)
Deadlift 15 reps
Twenty dips
Twenty power-cleans

Box Jump (20") 50 jumps
Dumbbell "Thruster" (Deep front squat/push-press) 20 reps
Twenty push-ups
Twenty pull-ups

Wod Type: Main Site Daily WODs

Movements: Air Squat Bench Press Box Jump Box Step-Up Clean Deadlift Dip/Ring Dip/Tricep Dip Front Squat Lunge Pull-Up Push Press Push-Up Rope Climb Run/Running Single-Under Thruster

Air Squat Wods Bench Press Wods Box Jump Wods Box Step-Up Wods Clean Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Front Squat Wods Lunge Wods Pull-Up Wods Push Press Wods Push-Up Wods Rope Climb Wods Run/Running Wods Single-Under Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Saturday 010217

Saturday 010217

Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Wod Type: Main Site Daily WODs

Movements: Push-Up Rope Climb Swim/Swimming

Push-Up Wods Rope Climb Wods Swim/Swimming Wods

Competitions:

Source: www.crossfit.com

Mayhem Daily Wod – 201224

Mayhem Daily Wod - 201224

1 Legless Rope Climbs
2 Squat Clean (155/105)
3 Muscle Ups
4 Burpees

5 Deadlifts (155/105)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48”/40”)
10 Back Rack Lunges (155/105)
11 Strict Handstand Push Ups
12 Thrusters (155/105)

Wod Type: For Time Mayhem Daily Wods

Movements: Box Jump Burpee Clean Deadlift Handstand Push-Up Lunge Muscle-Up Pull-Up Rope Climb Thruster Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Box Jump Wods Burpee Wods Clean Wods Deadlift Wods Handstand Push-Up Wods Lunge Wods Muscle-Up Wods Pull-Up Wods Rope Climb Wods Thruster Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 201204

3 Rounds for Time (with a Partner)
1,000/800 meter Bike Erg
40 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20 in)
20 Sandbag Cleans (150/100 lb)
10 Rope Climbs

Wod Type: For Time Mayhem Daily Wods

Movements: Air Biking/Assault Biking Box Jump Burpee Clean Handstand Push-Up Rope Climb

Air Biking/Assault Biking Wods Box Jump Wods Burpee Wods Clean Wods Handstand Push-Up Wods Rope Climb Wods

Competitions:

Source: www.mayhemnation.com

Mayhem Daily Wod – 201113

For Time
Every 3 minutes, AMRAP of:
21 GHD Sit-Ups
3 Rope Climbs
Max Strict Handstand Push-Ups
Rest 1 minute, then repeat until 63 Strict Handstand Push-Ups are completed.

Wod Type: For Time Mayhem Daily Wods

Movements: GHD Sit-Up Handstand Push-Up Rope Climb

GHD Sit-Up Wods Handstand Push-Up Wods Rope Climb Wods

Competitions:

Source: www.mayhemnation.com

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Saturday 010428

Monday 010423

Monday 010326

Thursday 010315

Saturday 010224

Tuesday 010227

Saturday 010217

Mayhem Daily Wod – 201224

Mayhem Daily Wod – 201204

Mayhem Daily Wod – 201113

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