CrossFit Ambush – CrossFit

Warm-up

150 meter ski erg/ 200 meter run

then work on turkish get ups with light weight building up to the weight you will do in the workout

10 minutes

Skill

rope climbs – 15 minutes

-15 k2e

-pull from the ground to standing, arms only – 5x’s

-jump and hold knees up ( 15 seconds )- 3x’s

-work on j hook from a box to standing- 5x’s

-work on j hook not from the box 5x’s

-work on efficiency of first lock and pull 5x’s

-practice coming down efficiently 3x’s

Metcon (AMRAP – Reps)

3 rounds of:

2 minutes of rope climbs

2 minutes of Turkish get-ups

Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell

Women: 15-ft. rope, 35-lb. dumbbell
Scaling

Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

Beginner Option

3 rounds of:

2 minutes of rope climbs, lying to standing

2 minutes of Turkish get-ups

Rest 2 minutes

Men: 15-lb. dumbbell

Women: 10-lb. dumbbell