“Knotted Up”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!
Let’s Welcome Maurice Blote, John Cummings, Connor Cummings & Chloe Osborne As Our Newest Members!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

2: 10 emon

max pull ups ,

take your pick ,Strict ,Kipping ,banded or jumping or mix it up

3: Warm-up (No Measure)

10 min of practice rope climbs

4: Metcon (AMRAP – Rounds and Reps)

“Knotted Up”


200 Meter Run

2 Rope Climbs

Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the workouts we do, such as “Glen”, to be of a longer time domain. Because of this longer time domain, the rope climb skill work is often rushed through in order to accommodate the workout within an hour time slot. When this happens, athletes who may be capable of completing a rope climb default to another movement substitution. Today, we can encourage those athletes to progress on what they are accustomed to doing when rope climbs show up on the whiteboard. Even if it is not “Rx”, progress is better than perfection.

Movement Modifications

Reduce Repetitions

Half Height Rope Climbs

Bent Knee Seated Rope Pulls

Straight Leg Seated Rope Pulls


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