The 2013 CrossFit Games Open starts on Wednesday! We will “de-load” each Mon, Tues, and Wed before focusing on the competition workout each Thurs and Fri. Plan to take rest days as needed and peak each Fri or Sat.
Rope Climb Wrap Technique
Perform 3 alternating sets of 8 reps each:
- Romanian Deadlift @ 30X1
- Close-Grip Bench Press @ 30X1
Use barbells, kettlebells, or dumbbells for weight.
For total time, including all rest intervals:
- Run 800 m, rest 3 mins
- Run 400 m, rest 2 mins
- Run 200 m, rest 1 min
- Run 100 m
If scaling, skip the 800 m run and start with 400 m.