Rope Climb Efficiency

Tuesday's Coach's Tip, in video form, brought to you by Coach Kelsey... When watching below, don't forget to turn your sound ON for all of that knowledge!  Don't forget to give these tricks a try next time you find yourself ready to climb that rope.  

Follow CrossFit Five Cities on Instagram here for many more tips on how to be even more awesome than you already are!

A1. 3x60'/side; contralateral carry (HAP)
A2. 3xAMRAP(-1) strict ring rows
*rest 60sec  

B. 8min @80-85% sustainable effort:
-100m row
-30 single unders
-15 wall balls  

*rest/walk 4min

8min @80-85% sustainable effort:  
-10 kb swings
-10 goblet squats
-10 np burpees

C. 10-15min cooldown
(walk/light jog/bike/row)

A1. 3x60'/side; contralateral carry (HAP)
A2. 3xAMRAP(-1) strict supinated grip pullups (palms facing you)
*rest 60sec  

B. 8min @80-85% sustainable effort:
-100m row
-30 double unders
-15 wall balls  

*rest/walk 4min

8min @80-85% sustainable effort:  
-10 kb swings (70/53)
-10 goblet squats
-10 np burpees

C. 10-15min cooldown
(walk/light jog/bike/row)