How to tackle the rope climb in CrossFit ©

Things of other times. Things that only if your middle school had a well-equipped gym. Things you see in American war movies that have at least one training scene though.

Rope climb is like this.

First of all, heating

I write it mostly to test if you read yourself, and you know how to apply, the notions contained in the trilogy on dynamic warm-up.

In which case, I tell you that it is very useful to warm up the upper body well. Do you remember? Then insert the preparatory exercises in your warmup routine to warm up the part that will be involved in the workout exercises.

So in this case:

• hang on the rope itself, and do about twenty pull ups (alternating hands, because the one in the upper position works harder). If you are still not able to rattle off 20 pull ups, keep your feet on the ground, and possibly help yourself to climb
• plank: from base plank to side plank. The core heating it is fundamental for a good execution of the rope climb

Crucial points of the rope climb

1 - The knot", that is the joint created between the rope and the feet. The better you do it, the more you are able to take advantage of the push of the legs

2 - keep in mind that to tie the above knot, you need 3 or 4 seconds. Time during which you will have to hang on the rope. Force in the arms, anyone?

The rope climb methods

They are two. One is easier for beginners, since it requires less technique: it is wrapping. The second, basket, is more efficient: the knot forms faster, the energy is used better.

1 - Wrapping method

• arms stretched over the head, rope in front of the body, in the center
• the dominant foot passes outside the rope, and wraps itself around "them", as if to form an eight
• knees to the chest, as compact as possible
• the weak foot goes to close the knot above the dominant foot
• thrust of the legs. The body is "pushed away", in this way the string takes tension
• the pull of arms must be combined with the push of legs

This is the climb. Extend your arms, and untie the knot. Whenever you need to reconstitute the node, careful not to pull the rope away from you: you have to hang more, and you get tired.

2 - Basketball

• outstretched arms, rope lateral to the body, on the weak foot side
• the dominant foot collects the rope, and closes the knot by "stepping on" the other foot
• collect your knees almost as if you had to tip over, in this way you gain centimeters in the next relaxation
• push of the legs downwards, on the vertical of the rope

And get off?

Simple (even if you can see the flaws here!). Keep the knot locked, and you close on yourself, bringing the buttocks to the heels.

Finally ...

The world of rope climbing does not end here. In fact, consider that proof of the legless rope climb (only arm strength, no legs), or that there is one spanish wrap which allows you to learn more gradually (but also more slowly) the art of climbing the rope.

But we are tough, right?

And finally… we have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! It's all on our dedicated channel ????
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL