Monday

210913

Workout of the Day

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 200305.

Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope

Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Workout Tips

1
Watch

The Rope Climb (Basket)

7

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 (Basket)