Thursday 5.17.18

GPP
AMRAP 20:
20 Devil Press (40/20)

14 Kettlebell Deadlifts (70/53)
2 Rope Climbs

PERFORMANCE
AMRAP 20:
20 Devil Press (40/20)

14 Kettlebell Deadlifts (70/53)
2 Rope Climbs

OPEN
AMRAP 20:
20 Devil Press (50/35)

14 Kettlebell Deadlifts (100/70)
2 Rope Climbs

Goal: 4-5 Rounds

The Devil’s DB Press is a new movement for us and will really test your hip power and ability to continue the press up overhead, the more hips, the less press, the less hips the more press.

Rope climbing has become a lost art in physical training. If done at all, it’s generally only done regularly lighter athletes and gymnasts. That’s a shame. Rope climbing is a fantastic grip, forearm, and upper body exercise that can benefit CrossFit athletes, Olympic lifters, and even bodybuilders. Climbing is also a mainstay in combat training, as well as being a staple in military and police academies. Good things happen when the body is challenged to move its entire weight against gravity in a coordinated manner. The rope climb fits into the highest category of neuromuscular activation; it’s one of the best “bang for your buck” moves. For years, old school coaches have quietly touted rope climbs as a serious arm and grip builder.

May 17, 2018 CFSC Staff WOD No Comments