Monday Workout: Rope Climbs, RDL’s, Bench Press, and Running

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.

[youtube=http://www.youtube.com/playlist?list=PLPPykOrhoVEBI8S2rYgttVu7lcjLs0O_p]

Skill Work

Rope Climb Wrap Technique

Strength

Perform 3 alternating sets of 8 reps each:

  • Romanian Deadlift @ 30X1
  • Close-Grip Bench Press @ 30X1

Use barbells, kettlebells, or dumbbells for weight.

WOD

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.

14 thoughts on “Monday Workout: Rope Climbs, RDL’s, Bench Press, and Running

  1. RDL @89#
    BP @55#
    WOD- 12:48

  2. RDL – 135#
    BP – 105#
    WOD – 11:24 (Thanks to Adam, for running slightly ahead of me the whole time and pushing me!)

    1. more like you running slightly behind me not letting me slow down

  3. RDL: 57, 79, 89
    BP: 57, 62, 67
    WOD: 12:02

  4. RDL: 133
    BP: 89
    WOD: 12:06

  5. 21,000′ of vertical. Beautiful powder day. Hope you had fun running!

    https://maps.google.com/maps/ms?msid=208406671846337730474.0004d71f15251267b9e74&msa=0

  6. RDL: 115
    Close-Grip BP: 135
    WOD: 11:47

  7. DL: 135
    BP: 95
    WOD: skipped it and just jumped some rope and did T2B.

  8. RDL: 133#
    CGBP: 135# first set, 155# last two sets
    WOD: 11:24

  9. RDL: 85
    BP: 55
    WOD: 11:39

  10. RDL: 161
    BP: 155
    WOD: 11:22

  11. 1600m’s on a very cold track – 6:08

  12. Rdl: 99
    Bp: 65
    WOD: 10:31

  13. 11:48 & did a few sets of front squats & push presses first just for fun… Happy to not have to deal with snow drifts and downed trees today

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