Rope climbs have long been a staple of CrossFit and military training programs with a tradition of providing a great workout for the grip and pulling muscles. Climbing ropes offer a tremendous functional workout, whether used as part of an obstacle course or in a CrossFit gym. There are different ways to climb a rope and the movement is scalable through the use of progressions that work the skill and strength needed to perform the movement.
Watch The Rope Climb (Wrapping)Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 single-leg squats, alternating
40 double-unders
Post rounds completed to comments.
Compare to 151217.
Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders