Email us:




CrossFit Hamptons – CrossFit

Skill Work

Rope Climb (Work on Progressions)

The first step to the rope climb is establishing the “dead hang” with straight arms. It is common to see athletes bend the arms early here. This immediately turns the movement into an upper body pulling movement.

After we jump, settle into our dead hang, and bring the knees up. The next step is to lock the feet. There are 3 foot locks we’ll go over today. Below are descriptions.

1. **The Fast J: **This is the faster of the two “J” hooks. Athletes will create a “J” like lock by stepping their top foot onto the bottom foot.

2. **The Secure J: **This is a touch slower than the fast “J”, but can be a more secure lock. On this wrap, athletes will take slack of the rope with the bottom foot and clamp it on the top foot.

3. **The Heel Lock:** The heel lock can be a tricky one to get at first, but it is most definitely the faster way to get down the rope. While most athletes will probably opt for one of the first two, you may have some athletes who are curious about this one.

Once we get the foot lock down, it is now time to stand with the legs. If we don’t have a secure lock with the feet, we’ll be forced to use the arms to prevent us from sliding down the rope, so the lock takes priority. Think of these as air squats on the rope. Keep the pressure in the feet while maintain relatively relaxed arms.

The final part of the rope climb is coming down. For many athletes, this can be the hardest part. The main thing we want to think about is maintain friction with the feet. If the feet spread too wide, athletes will be working really hard with the arms. Spread the feet every so slightly to maintain a connection to the rope. That’ll help slow us down. As far as the hands go, going hand over hand or releasing and grabbing will be the two options.


Rope Swing (AMRAP – Rounds and Reps)


3 Rope Climbs (15′)

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

Leave a Reply