11.5

Feb 8th, 2012

Category: CrossFit

11.5

Ashley…the rope climb ninja!

The scalability of CrossFit makes it a great program for all ability levels.  Take rope climbs for example.  Rx Rope climbs are typically 15ft but we have also have a 10ft mark and a bell to ring at the 20ft top.  In the top picture, we scale down rope climbs further by lying in the supine position on the floor to start and pulling ourselves to a standing position, all while keeping a neutral body position and tight mid-line.  We can make the rope climbs more challenging for the advanced athlete, by taking away the security of the legs. To further the demand, we can performing the climb in a L-sit position (picture on the bottom), making it much more difficult on the core and upper body.

Hollow Rock Challenge
60 Hollow Rocks

WOD
20 minute AMRAP
5 Power Cleans (145,100)
10 T2B
15 Wallballs (20lbs to 10ft; 14lbs to 9ft)

Level 2 (135,75)
Level 1 (95,45)

DISCUSSION 0 Comments

  1. Andrea 02/09/2012 at 3:08 am

    NINJAAA!!!

    11.5- 10+25rx

    I lovee 20 min AMRAPS!!!!!eeekkkk

  2. Crowley 02/08/2012 at 8:49 pm

    11.5: 8+17 rx

    12 rep improvement from last year, I’ll take it

  3. Arik124 02/08/2012 at 5:36 pm

    7 + 8 Rx

    April 20th 2011 – 6 + 4
    Power Clean @ 135
    Wallball @ 14

  4. Joe 02/08/2012 at 5:11 pm

    Nice, Ashley!

    WOD: 7+5; I can’t remember how I did last year.