CFWUx2 10s 20dus

3r +1 rope climb

subbed:

3 strict pull-ups

3 ring dips

15 squats

8 1/3 rounds + 1 dip

two days rest

amrap'12

3 rope stand to floor to stand

3 rope k2e each arm on top

15 cross + double under

6+2

accessory

6 rounds plus 3 climbs plus 15 dubs as rx’d

Broke dubs unintentionally round 1/2, then intentionally round 3/4, unbroken round 5, messed up on 6. Alternating top/starting arm and made 3 pulls before using legs, needing 1-2 more “inchworms” each climb. Grip was limiting me by the end even though I was taking a mini cardio break on dubs by halfway.

180#43%176cm

M/26/5'8"/165lb

CrossFit AFK

3+2 - Rx (Went pretty fast at the start. Failed a rope climb at the end. Grip is hit. After the first couple round it was a fight to climb that rope.)

Lesson Plan:

Warm-up:

10minutes of:

10 kip swings

5 inchworms with a push-up

10 box jumps

5-second L-sit hold

Skill:

Practice rope climbs

Foot wraps, laying to standing, rope pull-ups, rope pull-ups with hand over hand

Practice CrossFit 15 + double unders and tiple unders if you have them.

20 reps of: single unders, alternating step, high knees, foot cross, twister, reverse single under, bound, bell hop, skier hop, lateral shuffle, forward shuffle, side swing and jump, cross over, double under, triple under.

Practice round:

20 double unders, or your workout option

1 legless rope climb, workout standard or your option

20 double unders

Hit the workout of the day

Cool-down

Down dog calf and hamstring stretch

If time:

Practice overhead dumbbell lunges and PVC overhead squats

Scaled to regular rope climbs / 100 single-unders per round:

4

43 / 6’0 / 190

Substituted 3 strict BMU for RC (storming outside) & 50 double-unders. 6 rounds + 4 reps

So cool ! :)

We do that in my french box

:)

The closest thing to a rope climb I can do in my space is jerks. I started at 40lbs and moved to 30. I also can’t do double unders yet so I did singles. That being said I did four rounds

3rnd + 15 DU

M/35/197

M/36/6’/174#

6 rounds Rx

Deo gratias

M 51/205/6’

3 regular 15’ rope climbs.

5+3.

4 rounds + 2 rc

2x 3 climbs 50 single unders

2x 2 climbs 40 single unders

2x 1 climb 30 single unders

Modified:

--

AMRAP in 12 of:

14 inverted rows

14 hanging kee tucks

50 curb jumps

6 rounds + 5 rows

7 rounds completed in 14 minutes

10 km biking before WOD

--

Peace.

15 Pullups

50 DUs

6 rounds, 4 pullups.

4 R + 3 reps

https://youtu.be/4UeO2KhwP_4

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I only made two rounds. Man... I am just trying to get back into shape. Year 53/54 has been rough for me, but I will never give up!

Newbie to CrossFit here:

beginner scale- 6 rounds

SC Reg rope climbs to 15'...3 rounds even

8 1/2 rds: 6 pull-ups, 60 single unders.

Four rounds in 12 minutes of:

2 legless rope climbs, from seated to 10 ft.

30 double-unders

Two of my weakest exercises in one day. Rope climbs we Rx-ish, starts were not L-sits and later on, may have involved some pauses at the transition. Could never double under so did about close to a min of practice each round.

4 rounds

Subbed 5 lying to standing rope climbs.

4 rds

DUs on last 2 rds were horrible - after 25 it was trip city. I'm sure 95F, 85% humidity, and in direct sunlight didn't help.

2 rounds + 1 rope climb Rx

Rx 8 rounds + 3 climbs + 2 double-unders

These Climbs were fun!

Douglas L: I’d posit that it just means regular rope climb (not L sit or legless)? I was wondering the same.

Rx’d : 5 rds

Any guidance please on what a “strict rope climb” is? Can’t find anything on a site search.

21-15-9

deadlift, 195#

24” box jumps

ring dips

11:57

59/5’8”/155

5 rounds + 3 rope climb. Rx

scaled to 15 pullups per round - mix of LSit & regular

4 rounds

9ft. Ceiling, 5 rounds (12:59), lying to ceiling no feet, 50 12 in. box jumps

Wife lying to standing, 50 singles 7 rounds

Afternoon 4 rounds 12 min. Same climbs and 25 burpees per

Subbed 15 L pull-ups = 3 nasty rope climbs

4 rounds + 15 L pull-ups = 260 total reps

This one's a beat-down. Rd.4 DUs were a disaster.

Complete as many rounds as possible in 12 minutes of:

2 rope climbs, 12-ft rope

35 Double Unders

5+17

Vacation subs and scaled. L sit pullups x3 + pullup x2 for each rope climb. Pullups on 2x4 porch frame. Must be unbroken to count. Reduced DU to 30 reps per round.

3 rounds + 1 climb. Failed on at least 3 attempts after the first climb. Tough from that board!

Age-33

Height-5’-8”

Weight-175

Rx-No

No rope. Modified to (3) L-sit pull ups (knee raise ish) + (2) bar muscle ups

6 full rounds.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Monostructural and gymnastics. Jumping with elasticity and accuracy, pulling with an emphasis on strength and odd object

SHORT MEDIUM LONG

LIGHT

x

MEDIUM

HEAVY

I'M NEW TO CROSSFIT VERSION

7 rounds of:

1:00 strict pull-up practice

1:00 jump rope practice

I DON'T GOT DOUBLE UNDERS LIKE THAT SCALE

Decide if you want to go for practice or intensity; for practice extend the time to like 20 minutes, for intensity sub plate jumps for double unders

I DON'T GOT ROPE CLIMBS LIKE THAT SCALE

Decide if you want to Preserve the rope aspect and do anything that involves pulling on there, or go to the pull-up bar and do strict pull-up practice. Might be good to extend the time limit also.

MY STUFF

Checked the box, didn't count rounds. Ricky Rep'd the rope climbs on each attempt, all double unders unbroken except for first set

GENERAL FEAR LEVEL: 6