Rope jumping

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calves, glutes
Mandatory Equipment: Rope
Level: Advanced
Traffic: N / A

Method of execution
➡ Hold the ends of the rope with both hands. Put the rope behind you on the floor.

➡ Raise your hands up and roll the rope over your head, bringing it down to you. When it reaches the ground, jump over it.

➡ Set a good pace you can maintain. May be used at different speeds and techniques for a variety.
 

Beautiful CrossFit - 3x2

In today's labor Saturday the best option is to work hard on your physique while enjoying the beauty of this 3x2 program and CrossFit-Graces performing it - four of the most popular CrossFit beauties over the Ocean - Andrea Ager, Jackie Perez, Rita Benavides and Erin Siansiolo.

We know that you will not remove the eyes from them, so I will not harass you with a complex series of exercises. In fact, there are only two in this case thrusters and rope climb, that are performed 3 sets of decreasing reps for time.

Here is the CrossFit 3x2 program:

30 reps thrusters - squat and push the bar overhead by 34 kg. rod

3 rope climb with length 4.5 m

20 reps thrusters 34 kg. rod

2 rope climb length 4.5 m

10 reps thrusters 34 kg. rod

1 rope climb with length 4.5 m

 The program is made for the ladies, but you can try by gentlemen simply increase the weight of the bar or increase the number of uploads on the rope of your choice.

Here is how this video with the 4-CrossFit beautiful girls:

Judo - kink with rope

Type: Mains wiring
Main muscles performing the movement: Abs
Other muscles involved in movement: No
Equipment and facilities: pulley, rope
Level: N / A
Movement: Pulling

 Method of execution
1. Connect the cable / rope to the pulley and adjust the most - low position.
2. Stand facing the cable / rope and grab it with both hands.

3. Place the body on the opposite side of the pulley and put the rope / cable on his shoulder, running like judo - kink.
4. Drag the weight to your feet, making the body curve and maximum bend down forward.

5. Return to starting position and repeat until complete exhaustion.
6. Repeat the burden is on the other side.