For Time: 8 Wall Balls 4 Shuttle Runs1 Rope Climb16 Wall Balls8 Shuttle Runs2 Rope Climbs–rest 2:00–24 Wall Balls12 Shuttle Runs3 Rope Climbs–rest 3:00–32 Wall Balls16 Shuttle Runs4 Rope Climbs–rest 3:00–24 Wall Balls12 Shuttle Runs3 Rope Climbs–rest 2:00–16 Wall Balls8 Shuttle Run2 Rope Climbs8 Wall Balls4 Shuttle Run1 Rope Climb35:00 time cap(20/14lbs , everyone to 10ft for the wall balls)
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Our warmup today should be focused on warming up the lower body for a lot of running and squatting, along with dialing in the rope climb technique.Grav 25 feet of space and move through some high knees, butt kickers, ducks walk, A skips, and B skips to get the body to squat and move quickly. For the rope climbs, hold an active hang on the rope focusing on long arms. Practice your wrap and descent, and get 1-2 rope climbs in before.
Stimulus: Aerobic Capacity on shuttle runs, rope climb fatigue, and endurance
Strategy: We’re remixing an old CrossFit® Quarterfinals workout today. With this workout, we’re just adding rest between certain sections of the workout, so we can push the intensity a little bit more. This still means we need to be smart with our paces on shuttle runs and focus on smart wallball sets and rope climbs.
- 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.
- Shuttle Runs– We have a very high volume of shuttle runs today. Establish a good pace, and make sure to use your arms to accelerate. Avoid jump turns or hard cutting. Pivot your lead foot to create more efficient transitions.
- Wall Ball– Start with the ball about an arm’s distance away from the wall. Keep feet engaged, and chest upright. Remember to breathe normally.Also, what’s super important is keeping your hands underneath the ball instead of on the sides. These don’t need to be unbroken today. Make them smooth and focus on the snatch.
We have a lot of Rope Climbs today! Ben’s here to make sure you get the most out of each one! Watch below for some awesome Rope Climb Tips
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