Be to class on time today! We’re going long!!!!
Don’t be a hero… nobody remembers if you were going RX if the ambulance has to come because you fell off the rope. Pick one option below and stick with it.. no mix and match. This isn’t the Mcdonalds pick 6 dollar menu.
Warm up
2 Rounds
10 Clapping Push ups
10 Pull ups
10 Squats
5 Minute review of Rope Climb
Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups
Scroll for scaling options.
Post rounds completed to comments.
Related:
• CrossFit WOD 180413 Tips With Tyson Oldroyd
• The J-Hook Rope Climb
Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.
Option 1
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups
Option 2
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 push-ups