January 11, 2019

By January 10, 2019Workout of the Day

Skill

10×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you have rope climbs in the bag and would like to scale up attempt legless or l-sit climbs!

WOD

AMRAP in 15 Minutes

50 Push-ups
150 Double unders

Workout notes

Today’s workout is another long duration couplet with two large sets of familiar movements.   We’re seeing push-ups and double unders in very large sets today.  You will most likely encounter an increased level of difficulty in both movements because of the higher volume sets. Plan on spending some time trying to knock out each round and adding some rest as you get fatigued.  A large set of push-ups can take several minutes for even the most experienced athlete.  Use a push-up standard you can maintain throughout the workout.  The same thing goes for double unders.  Scale the volume if needed to a number you can complete in two to three minutes and don’t be afraid to keep working if your technique drops off a little under fatigue.

 

 

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