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27
Dec

FRIDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Skill Work

Rope Climb (Work on progressions/practice)

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.

Double-Unders (Practice)

Metcon

Spin Cycle (AMRAP – Rounds and Reps)

AMRAP 18:

3 Rope Climbs

20/14 Calorie Row

60 Double Unders
On the rope climbs, fast is smooth and smooth is fast. Moving well is more sustainable than moving fast and using the arms.

Aim for a fast start on the row into a moderate pace for the remainder of the row.

Aim to break the DUs up into sets of 1-3:

60

30-30

20-20-20

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