Rope Swing

Hammonasset Conditioning + Fitness – CrossFit


Run or Row 300m

Short Line Drills:

Quad Stretch

Knee to Chest

Straight Leg Kicks

Walking Samson

Walking Spidermans

Side Lunges

*Switch movement about every 25 feet

Performed With 1 Light Kettlebell

Farmers Carry Down & Back

20 Seconds Kettlebell Deadlifts

20 Seconds AbMat Sit-ups

Front Rack Carry Down & Back

20 Seconds Russian Kettlebell Swings

20 Seconds AbMat Sit-ups

Overhead Carry Down & Back

20 Seconds Kettlebell Swings

20 Seconds AbMat Sit-ups

*Down with the right, back with the left.


Kettlebell Thoracic Opener: 1 Minute

Pigeon Pose + Kettlebell Lat Stretch: 1 Minute Each Side

Movement Prep

Mini Rope Climb Clinic: (

10-15 Seconds Dead Hang From Rope

3 Jump + Dead Hang

3 Jump + Dead Hang + Knees Up

10-15 Foot Locks Siting on Box

3-5 Foot Locks Dead Hanging From Rope

3-5 Foot Locks Jumping + Dead Hanging From Rope

*Don’t stand with any of these. Focus on the foot lock only.

5 Lock + Stands From Box

3-5 Jump + Lock + Stand (No Box)

3-5 Jump + Lock + Stand + Reach (No Box)

1/2 Rope Climb + Come Down

Full Rope Climb + Come Down


Review Back Squat movement standards with bare barbell then have athletes move to the rack for weightlifting portion.

Back Squat (5-5-3-3-3-1+)


*may add 10# to percentages*


Metcon (AMRAP – Rounds and Reps)


3 Rope Climbs

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups
Stagger what movement athletes start on in order to share the ropes.

Scaling options:

1/2 climbs, seated rope pulls, 90 seconds of practice (on rope or sitting on a box)