8 min AMRAP
1.2.3.4.5.6Rope Climb10 DB Front squat 50/3510 GHD Sit Ups
–rest 3:00–X2
Goal is to get a similar or better score in second round.
WODprep Strategy Top Tips:
Rope Climb- If comfortable, a jumping start will be the best bang for your buck. Jump up with long arms, and get a good bite on the rope. Think of your body like a spring, making yourself as long as possible when reaching and small as possible, when you’re wrapping. Make sure you pick a safe rope climb height and rep scheme if you are still working on them.
Warm-up (10 minutes): Between your rope climbs and GHD Situps, your abs and shoulders will need to be warm! Planks and inchworms will be helpful. Also, include a passive hang on the bar for about 20 seconds followed by some scapular pullups. Also, make sure to get some light goblet squats in there to warm up your hips.
Stimulus: Upper body pulling endurance, midline capacity. Working on transitions.
Strategy: We’re facing a workout today that could be a good indicator of movements we may see in the CrossFit Quarterfinals. Solid rope climb technique is imperative here. Transition well to your dumbbells, and don’t go crazy fast on the GHD situps. Smooth and steady.
- GHD Situps- Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
Want to know how to finally break into the Rx Division?
Rope Climbs – How To Get Down: https://youtu.be/dCimcOgnjDkDownload my FREE 21-page E-book, full of all my best tips and mindset strategies to help you take your training to the next level. Get it here – devstage.wodprep.com/ebook/
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