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

With a clock set for 12 Minutes

1 minute of Strict Pull-ups
1 minute of Deadlifts 225/155 lb
2 minutes of Strict Pull-ups
2 minutes of Deadlifts 225/155 lb
3 minutes of Strict Pull-ups
3 minutes of Deadlifts 225/155 lb

Workout notes

Today’s workout is a total of twelve minutes long and we will use a six round interval format adding a minute after you complete both movements.  We’re pairing deadlifts with strict pull-ups.  Both movements will fatigue your grip and combining them will make each especially difficult so be conservative as you are scaling for this workout.  Strict pull-ups can be scaled to jumping pull-ups, using a band or performing ring rows.   If you are frequently scaling pull-ups in the same way this would be a great opportunity try a slightly more difficult scaling option than what you normally do.  Whatever method you choose try to keep the original stimulus of a strict pull-up intact.  The deadlifts will feel much harder in the last round versus the first so adjust your load to one you can maintain at least small sets in those later rounds.