Bear Canyon CrossFit – WOD
Rope Climb Progressions (No Measure)
On a 10:00 clock, work on footing and proper technique for rope climbs.
0:00-2:00 Finding footing from a box
2:00-4:00 Walk up and First Pull
4:00-6:00 Moving the feet, the 2nd pull
6:00-10:00 Bigger Jump/ Lean back and Ball Up or Knees to Elbow
“Comfortably Numb” (Time)
4:00 AMRAP
3/2 Rope Climbs
200m Run
15 Toe to Bar
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Cap: 6 Rounds/ 29:00 minutes
*Score is time on clock including rest*
Rx+:
4:00 AMRAP
3/2 Legless Rope Climbs
15/12 Calorie Ski
18 Toe to Bar
-Max Bar Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 100 Reps
Level 2:
4:00 AMRAP
2/1 Rope Climbs
200m Run
15 Knee to Elbows
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 75 Reps
Level 1:
4:00 AMRAP
6/6 Single Arm Ring Rows
200m Run
15 Strict Knee Raises
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 60 Reps
Continue until 100 Reps