Skill
5×1 Rope Climb
It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins! 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 are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time or practice a few legless or short rope climbs if you are ready.
WOD
10 Rounds for time or AMRAP in 15 Minutes *
8 Ground to overhead 95/65 lb
10 Bar facing burpees
Workout notes
Today we’ll tackle the first CrossFit Open workout for the 2019/2020 games season. Your score will be the time it takes you to finish ten rounds of the couplet or however many rounds and reps you complete in fifteen minutes. Each round starts with eight barbell “ground to overhead” reps. That means you can snatch or clean and jerk if you prefer. The snatching the weight means each rep will be faster but you might find that eighty snatches is unsustainable so clean and jerks are a great choice for most of us. The Rx version of the workout calls for a two footed jump over the bar but scaling to step over burpees is also an option.