Saturday 220219

Thursday 230202

Thursday 230202

For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.

Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

Monday 210524

Monday 210524

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

Post time to comments.
Compare to 150323.

Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

Wednesday 240320

Wednesday 240320

For time:
30 rope climbs, 15 feet

Compare to 220219.

Post time to comments.

Scaling:
For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate option:
For time:
30 rope climbs, 12 feet
Time cap: 15 minutes

Beginner option:
For time:
20-30 rope climbs, lying to standing

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Wednesday 220511

Wednesday 220511

Complete as many rounds as possible in 12 minutes of:

1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Post rounds completed to comments.

Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squats

Etc. adding 3 reps to the OHS each round.

♀ 22 lb ♂ 35 lb