The 2012 Reebok CrossFit Open is now over – back to normality and a regular training schedule. Well done to each and every one of you that took part – hopefully you will now have a really good idea of some areas to work on ready for next year!!

Most of you are pretty comfortable with the Spanish Wrap – here is a slightly more advanced technique for you to play with:

For Time:
5 15ft Rope Ascents
20 Ring Dips
20 Overhead Squats 40/20kg
3 Rope Ascents
15 Ring Dips
15 OHS
1 Rope Ascent
10 Ring Dips
10 OHS

Post time to comments


  1. 13:26 3-2-1 rope climbs, jumping rd’s 40kgs ohs
    Shoulders were on fire afterwards! Nice one Daf for making me do 3-2-1. You are a chalk monster too!!

  2. Andy Burns

    Def enjoyed tonight … didn’t enjoy loosing to Fieldy though!!

    15:39 3-2-1 Rope Climbs/ 10-7-5 Ring Dips/ RX OHS which I struggled with massively … lost the bar 2 or 3 times.

    Massive respect to anyone who did that RX

  3. 12:29 Rx

    Hard tonight but I did enjoy. Rope climbs killed me and I felt really weak inthe dips. OHS were good and I did feel strong in them. 2013 games training begins now!! See y’all in the morning #sunsoutgunsout

  4. 10:15 @ 15kg OHS with jumping ring dips and 10 ft climbs after the first two reps. Why do I get such bad cramps in my toes/feet….any ideas people?

  5. 11:53 rx. I too struggled with the ring dips and ended up doing soingles.
    Tor I can’t tell you why, but last year I struggled with a lot of toe and foot cramps.It hasn’t happened in a while..knock on wood. It could have something to do with adjusting to the minimalist shoes?

Leave a Reply