3 rounds for time of:
50 alternating single-leg squats
3 rope climbs to 15 feet
800-meter run
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Scaling:
Today’s workout is a longer effort. Expect the single-leg squats to tax your hip flexors and quads, making the rope climb and run more challenging. To overcome your taxed lower half on the rope climbs, focus on a tight foot hook to minimize any amount of slippage. As for the run, focus on running taller and elongating your lower half as you head into the next round. All athletes should aim to complete each round in 10 minutes or less.
Intermediate option:
3 rounds for time:
30 alternating single-leg squats
2 rope climbs to 15 feet
800-meter run
Beginner option:
3 rounds for time:
30 alternating reverse lunges
4 lying-to-standing rope climbs
400-meter run
Coaching cues:
Having trouble balancing in a single-leg squat?
Try letting your chest reach forward over your knee as you descend just enough to maintain balance and reach depth below parallel.
Resources:
The Single-Leg Squat
The Rope Climb (Wrap)
The Rope Climb (Basket)
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