HEFTY HIPS

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Skill work:
Rope Climbs and Handstand Pushups

CrossFit WOD
AMRAP in 7 min:
(135# M/95# W)

10 Sumo Deadlift High Pulls
10 Push Press

NEW SKILLS ACCOMPLISHED!  Alexzannah and Michelle both got their first rope climbs today!

Skills Rarely Develop During a WOD

It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days. Sure, there are some phenoms, but that’s probably less than 1% of the CrossFitting population. For the rest of us, we struggle.

Skills like double unders, kipping handstand push ups, rope climbs, and toes-to-bar almost never just arrive during workouts. You need to dedicate time to developing these skills. Seems obvious, but think about it – most CrossFit sessions include warm up, strength, WOD, and cool down. Skill work on these movements also needs to be part of the plan.  Today that skill work is rope climbs.

There is no reason you need to be intimidated by the rope. If you find yourself constantly subbing pullups or ring rows, start a plan to learn how to climb.

Often, when practicing rope climbs, the first pull is fine and then we flail helplessly trying to readjust our feet. Why? Because we haven’t figured out how to snag the rope with our feet while not looking at it like we do before that first pull. The result is we get three feet up and start flailing because we can’t find the rope again.

The skill development solution is simple. Pull a 24” box over in front of the rope. Sit or stand on the box and hold on to the rope. By sitting on the box, you can get your feet up in front of you and have a look at how your feet should be positioned.  Now step off the box and snag the rope with your feet over and over:

  1. Hit the rope with the outside of your left foot.
  2. Use your right foot to snag the rope and bring it up on top of your left foot in a “J” shape.
  3. Pinch the rope under your right foot. (For you lefties, reverse this).

Work on this once a week outside of class, working on getting halfway up, then back down, then three-quarters of the way up, then back down. Work on bringing the knees up as far as you possibly can between each pull.
Adapted from Breaking Muscle

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