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.