Little Grippers

IMG_2109Skill- Wendler week 2- Back squat 70%x3, 80%x3, 90%x3+ CrossFit WOD Complete as many rounds as possible in 20 minutes of: Row  300 meters 3 Rope Climbs - 15'

IMG_2112Strive to finish at least 5 rounds.  Spend no more than 2 minutes on the rope climbs or decrease the number of ascents.

Strength Focus Back Squat- Build to a 1RM in 20 minutes

IMG_2055 IMG_2068 During the row focus on driving through the legs before opening the hips and pulling with the arms. Return in the reverse manner, extend arms, flex hip and bend knees to return to the catch position. IMG_2084 IMG_2069 IMG_2072 During the rope climbs bring your knees up high before locking the feet off on the rope to gain efficiency. IMG_2073 IMG_2066 IMG_2056

Beginner Modifications: Complete as many rounds as possible in 15 minutes of: Row 300 meters 9 Rope Knee-Raises The time has been decreased to keep the athlete moving and maintain integrity of the mechanics. For the rope knee-raises, lift your hands above your head and grab the rope with a full grip. Extend the arms and hang. Lean back and raise the knees to the elbows or as high as possible. Bring the feet back to the ground, this is one repetition.