141210 Wednesday – “Drunken Sailor Down Below”

Some of the ladies climbing ropes during the finals at Deuces Wild.


Mobility:  None, but when was the last time you mobilized your forearms.

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Skill Practice Warm Up:  Spend 10 minutes working on Pull Up or Muscle Up technique.


Metabolic Conditioning Workout: “Drunken Sailor Down Below”

In 5 minutes –

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then max rounds:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again)-

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then continue the rounds where you left off:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 7 rounds

Log your results online by clicking here.

Compare To:  13 – 06 – 11


Optional ‘Cash Out’: 30 Double Unders, 10 Wall Balls for 4 minutes

If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.


Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!

This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5 days to complete the workout and submit your score. Video submission may be required for Top 5 scores.

Check out the website HERE. And register HERE

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Comments
  • Joe McCrossen

    A suggestion for 2015: A rope climb class or series or classes…I still do legless rope climbs because my foot position is still a problem!