160616 - CrossFit

SKILL
Rope climb techniques,
If you are adept at rope climbs, then work on:
legless rope climbs
bar muscle-ups
handstand walks

The Fireman/Stripper
To learn this method, move to a seated position on a 20' or 24" box. You want to drill picking up and releasing the foot lock repeatedly before attempting to climb. The only difference between this lock and the Emergency Lock is an out and around wrap of the rope, hence the name(s). You're going to pick up the running end of the rope with the top of your non-dominant (dumb) foot to create a bight and swing your dominant (ball-kicking foot) around the rope and press the rope down next to your dumb foot while slightly raising your dumb foot. The key is keeping the feet level to maintain the bight and the lock.

AMRAP 9:
1 rope climb
20 push-ups
30 squats