W.O.D. Friday 12/28/18


W.O.D. Friday 12/28/18

Just released for family, friends and new members to trial!

????A WEEK FREE!!!????

From January 1st – 5th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! ????
Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below)
Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 7th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! ????
Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!
#Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic

Conditioning WOD – 18 minutes

*Coaches- Take your time working on either of these skills, the rope climb and the double under with your athletes. For the workout, look at starting 2-3 groups on different movements based on class size, to accommodate the bike and the ropes.

Both rope movements, rope climbs and double unders, can be frustrating at times. The results of getting a good looking rope climb or stringing together double unders will unlikely happen overnight. It is the consistent, deliberate practice that gets athletes the result. Why do we focus on the process and not the result? Because the process is within our control. If we didn’t focus on the result at all and simply focused on spending 5-10 minutes working on these movements a day, it is very likely that we would still achieve the results we wanted down the road. As with anything we do, focus on the process and the results will come.

As many rounds + reps as possible in 18 minutes of…
3 Rope Climbs
20/14 Calorie Bike
60 Double Unders

*Scaling rope climbs- 1:1, 1/2 Rope Climbs… 2:1 Rope Pulls … 3:1 Ring Rows + Knees to Elbows (on rig)


Efficiency is the difference between getting up the rope once and getting up the rope over and over again. The pieces are often there, but the timing is sometimes off. In order, we are looking for athletes to:

-Dead Hang with the Arms
-Bring the Knees to the Elbows
-Lock the Feet
-Stand with the Legs

This process repeats itself until athletes have reached the top of the rope. Rather than trying to do everything at once, we can break it down into these small parts to better improve our climbs.

Heels to Butt
Another tip on efficiency is bringing the knees to elbows and heels up to the butt on each pull. It is common to see “inch-worming” where athletes only bring their feet up a little bit. This means they will be on the rope for quite a while. This is the equivalent of taking tiny strokes on the rower. It’s going to take much longer to get the same amount of work done.


Heels to Butt
Coming off the rope to the bike, we can take the “heel to butt” mindset with us. Knowing that we are pressing into the ground to jump on the double unders and pressing into the rope to stand up on the rope, we can focus on pulling the heel up to the butt during each revolution to better utilize the hamstrings and increase intensity.


Timing between the upper body and lower body is also very important once we move to the other rope. A drill to work on the timing is the double tap drill. Without a rope, athletes will jump straight up in the air as they would with a rope. During this hang time, athletes will tap their hands twice on the quads to simulate spinning the rope around twice. The more time in the air, the more time athletes have to tap twice. This is also true once we get the rope back in the hands. Jumping higher can be more taxing, but does allow athletes to better sync up the top and bottom halves.

Heels Away From Butt
Unlike the first rope movement, where we wanted the heels close to the butt on each pull, we’re looking for the heels to stay as far away from the butt as possible. This means keeping the legs long as we jump. Instead of pulling the feet back (or even piking them forward), athletes can aim to press through the floor and maintain a pencil-like position in the air. Doing so minimizes the probably that the rope will catch the feet in front or behind the body.

On the rope climbs, moving well is more sustainable than moving fast and using the arms. Even if this higher skill movement slows us down, we can always push the pace a little bit more on the lower skill movement, the bike.

A fast start on the bike will get the calories going faster. Following the 5-7 second burst, athletes can settle into a moderate pace for the remainder of the bike. This should be something that allows for an immediate transition to the jump rope.

Depending on how comfortable athletes are here, we can aim for 1-3 sets.

**1 Set:** 60
**2 Sets: **30-30
**3 Sets:** 20-20-20