For TimeMetconBenchmark
CrossFit Games 21.5
4 Rounds
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
4Rope Climb
500 mSki Erg
Sandbag Carry
↳ 200/150 lbs (91/68 kg)
Original WOD
4 Rounds for Time: 4 Rope Climbs 500/400 meter Ski Erg Sandbag Carry (200/150 lbs)
Coaching Tips
Strategy
- 1Pace yourself during the Ski Erg to avoid early fatigue, especially before the rope climbs.
- 2Focus on maintaining a steady grip and foot position on the rope to avoid falls or excessive energy expenditure.
- 3For the Sandbag Carry, keep your core engaged and maintain a straight back to optimize lifting mechanics.
- 4Break the Rope Climbs into sets if necessary to prevent burnout, aim for controlled, efficient pulls.
- 5Transition quickly between movements to maintain heart rate and maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper climbing technique to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski Erg Easy - 2 min easy
Mobility Work:
- 30 sec each side Shoulder Stretch - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec Wrist Mobilization - 30 sec
Activation: Mini-WOD
2 rounds- 5 Kipping Pull-Up(Focus on the swing and hip drive.)
- 5-10 Sandbag Deadlift(Use a light weight to practice technique.)
Scaling Options
Intermediate
Reduce weight and adjust movements moderately to keep intensity.
- 1
rope climb
Ladder Climb
- 2
ski erg
400m Ski Erg
- 3
sandbag carry
Weight: 160/120 lbs (72.57/54.43 kg)
Scaled
Significantly reduce weight and simplify movements for new participants.
- 1
rope climb
Banded Pull-Ups or Jumping Pull-Ups
- 2
ski erg
300m Ski Erg
- 3
sandbag carry
Weight: 120/80 lbs (54.43/36.29 kg)