Skillwork: Rope climb

All Levels

Three rounds for time of:
Run or Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

And (1/2 class do traversing while other 1/2 do WOD)

Traverse the climbing/bouldering wall 2-3 times.
If you successfully traverse without coming off the wall, then perform your next traverse using one color of holds less than previously.

Skill-work: Rope climb and back squat

Level 2

For time: (This involves a lot of reps for squats. Please don’t do this unless you know you are ready. This is the kind of WOD that can result in Rhabdo. No joke.)
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Level 1

5 Rounds for time of:
95 pound Back squat, 10 reps
10 Ring Pull-ups

Basics

For time:
45 pound Back squat, 20 reps
20 Pull-ups
45 pound Back squat, 15 reps
15 Pull-ups
45 pound Back squat, 10 reps
10 Pull-ups
45 pound Back squat, 5 reps
5 Pull-ups

What is Rhabdo (Rhabdomyolysis)? We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill. Basically, Rhabdo in CrossFit can manifest itself due to over-doing-it, especially when you are new to CrossFit, have been away for a while, or are pushing your limits. Know your limits. Symptoms of rhabdo include, but are not limited to, extreme soreness, muscle weakness, fatigue and “Coke” colored urine. Treatment involves flushing your system out with IV fluids. Dehydration, heat and statin drugs are some factors that can make you more susceptible. Rhabdo is no joke. If you suspect Rhabdo, then get medical attention immediately.

Skill-work: Press
5-3-1 Strength Program Cycle Week 3
5-3-1+ Press

Level 2
5 Rounds
1 Ropeclimb 10′ w/ no legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Level 1
5 Rounds
1 Ropeclimb 10′ w/ legs (Start sitting on the floor)
10 Alternating one-legged squats
100m Sprint (2.5 laps in the gym)

Basics
5 Rounds
10 Pull-ups
10 Alternating one-legged squats while holding onto one of the parallel bars if needed
100m Sprint (2.5 laps in the gym)

Basics Skill Work: Back Squat work up to moderate weight for 5 reps at a time.
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 2
Back Squat 3-3-3+

Level 1/2
Snatch into a deep squat 5-5-5
Clean and Jerk into a deep squat 3-3-3-3-3

Basics
OH Squat w/ moderate weight 5-5-5
Clean and Jerk with moderate weight 5-5-5

Then all levels:
Practice rope climbs