Thanks for posting this. I really learned a lot. (Edit: After trying in the Box) Thanks Mia and Chris! I have a long way to go with most CF movements and skills, but for some reason rope climbs, which many struggle with, weren't an issue for me. First time I tried them in the CF box I just improvised my way up the rope, with what apparently was the J-hook. After watching this video I decided to try the heel-hook next time we had rope climbs in the box, and it worked like a charm. Climbing up costs way less effort and finally I can slide down instead of hooking my way backwards, although I still need to practice releasing my hands completely like in Mia's demonstration. Another very useful tip was not to bother with trying to climb up in two pulls (couldn't do it anyway). With three pulls I can focus on optimizing other parts of the exercise. This is the first time watching a RU-vid tutorial on some gymnastic movement actually worked for me. To be honest, I doubt if the same magic would work for someone who is still struggling with getting leg assisted rope climbs, but for those who just need to improve their technique, this video is really helpful. Thanks again.
This would be a great series for everything from more gymnastics movements (handstand walks, muscle ups, etc), barbell work (snatches, thrusters, etc), to general CrossFit stuff (burpees, box jumps, etc).
If your CrossFit coach can't effectively coach these two options plus the Spanish/French twist, get a new coach. If you're a CrossFit coach and can't effectively coach these two plus the Spanish/French twist, go do more development and learning.
