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.

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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