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CrossFit
For the Skill Session, the goal is to gain proficiency with the Rope Climb and transfer the Skill/Scaling Options to the workout. During the workout, for the KB or DB Deadlifts, athletes should push the weight as high as possible while not sacrificing form. We’re looking for max 15-20 reps before athletes need to rest. For Double Unders, athletes without Double Unders should do 1 Burpee every :20.
8-10 Minute Skill Session for Rope Climb
Focus on Progressions for the Foot Holds.
STATION 1
AMRAP x 4 MINUTES
Double KB or DB Deadlift
(Athlete Choice, AHAP)
*Everytime you break 3
Burpees
-Rest 1:00-
STATION 2
AMRAP x 4 MINUTES
Rope Climbs or Strict
Pull-Up
*Everytime you break 2
Burpees
-Rest 1:00-
STATION 3
AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or
miss!) 1 Burpee
-Rest 1:00-
STATION 4
AMRAP x 4 MINUTES
Cal Bike
Boot Camp
2 ROUNDS
1 Min Rest between Tabatas
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups