Climb This Way

CrossFit Advanced (crossfitadvanced.com) coach Justin Ziegler has had it with “arm climbers.” Getting up that rope is a full-body activity and should be treated as such. Not convinced? Maybe this
By Eric Velazquez, NSCA-CSCS,

CrossFit Advanced (crossfitadvanced.com) coach Justin Ziegler has had it with “arm climbers.” Getting up that rope is a full-body activity and should be treated as such. Not convinced? Maybe this workout will help you reshape your thinking.

“I wanted to create a workout that would show why CrossFitters should use their legs on rope climbs,” he says. “After using their arms for the one rope climb followed by the handstand push-up, the rope climb will be easier with the assistance of the legs. When they come back to the rope to use their arms only in Round 2, they will appreciate the use of the legs. It’s a good workout to drill home the point.”

1. ROPE RIGHT: “Lean back on the rope climbs and drive your knees to your elbows to get up the rope faster. You can go faster on the rope climbs when you can use your legs. When you have to use your arms more, it slows you down. And the slower you go, the more pain you will be in.”

2. FOCUS ON THE SQUAT: “Squat as many reps as possible in order to shorten the total workout time.”

3. PACE YOURSELF: “Sprint 100 meters out and jog the 100 meters back in order to prepare for the next rope climb.”

4. SCALE: “You can kip the HSPUs to save the arms or go strict and test yourself.”

5. GET HIGH: “Jump high when you first get to the rope to shorten climbing distance.”

Justin Ziegler is an assistant coach under Greg Tymon at CrossFit Advanced in Easton, Pa. (crossfitadvanced.com). Ziegler earned a bachelor’s degree in exercise and sports science from Ursinus College in Pennsylvania and is a Level 1 coach, holding CrossFit certifications in Olympic lifting, gymnastics and CrossFit Kids. He worked as a health and physical education teacher in Easton before budget cuts to the school district forced his layoff, and he’s passionate about bringing CrossFit to the children in his area.

DEGREE OF DIFFICULTY

  • Metabolic: 7
  • Volume: 3
  • Technical: 9 
  • Strength: 7 
  • TOTAL: 6.5 

CLASSIFIER

  • Firebreather: 6 to 7:30
  • Excellent: 7:31 to 9:30
  • Good: 9:31 to 11
  • Fair: 11:01 to 12
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