If you have been doing CrossFit for any amount of time now I’m sure you would agree with me; this stuff really works. We as a community are becoming more fit with every workout than we were the day before and we’re having a good time doing it. The ultra geeky definition of CrossFit is constantly varied functional movement performed at high intensity. While at its core, CrossFit is that, I believe there is so much more to it that keeps you coming back.
What is it about CrossFit that has you down to the gym by 6am, (6:10 am for Rocco) or has you coming to get a workout in during your lunch break, or having couples doing workouts in shifts so someone can be home to watch the kids, or when the weekend comes and the weather is beautiful you still make sure you get your workout in before anything else. I have my reasons but I would like to hear yours.
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Rope-Climb 3 sets @ 1-2 ascents per set. Alternate exercises.
Note: After each set of OH-Squat, do 1-2 trips up the rope. If you are very proficient at rope-climb, try no legs or up with legs but down with no legs, or even try with a weight-vest if able and interested.
8 Minute Ascending Ladder, much like WOD 12.5.
3/3, 6/6, 9/9, 12/12, 15/15, 18/18, 21/21, 24/24, 27/27, 30/30, …etc.
Like The Open, every rep counts, so partial rounds matter.