CrossFit Evergreen – CrossFit
Rope Toe (Time)
“Rope Toe”
For Time:
30-20-10 Toes to Bar
1,000/900 Meter Bike Erg
Directly Into…
3-2-1 Rope Climbs (15ft.)
1,000/900 Meter Bike Erg
Time Cap: 28 Minutes
– Overview: We’ve got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one.
– Toes to Bar: Up to about 4 sets, 3 sets and 2 sets for each round respectively.
– Rope Climbs: About 1:00 of work.
– Bike Erg: About 2:00 of work each round.
– Score: Total time to complete work.
MODIFICATIONS
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
1000M BIKE
– Reduce Distance
– Time Cap
– 500m Row
– 400m Ski
– 400m Run
– 300m Air Run
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 2 Lay to Stand Climb
– 3 Strict Pull-Ups = 1 Rope
– 4 Alternating Dumbbell Plank Rows = 1 Rope
– 5 Ring Rows = 1 Rope
– 5 Toes To Bar = 1 Rope
– Athletes that are not super confident in their grip endurance should come into this one with a plan on the toes to bar that will allow them to hold off grip fatigue in preparation for the rope climbs in the second half.
– Bike should be consistent paces throughout.
– If we are confident in our ability to do our gymnastics a little out of breath then we can push a little harder on the bike.
– If we are an athlete that tends to struggle on gymnastics when we’re breathing heavy we may consider using the last about 200 meters to slow your breathing in preparation.
Yoga Mobility (No Measure)
-Kneeling reverse Hip and Spine Opener
-Half Samson With Hamstring Bow
-Single Leg Forward fold
-Child’s Pose with Ext/Int hand Rotation
-Scorpion
-Laying Shoulder Cars with bent knees
-Laying Figure 4 wipers
-Straddle
-Pike
-Butterfly (laying)