The rope climb in the last event of the 2010 CrossFit Games derailed some top competitors who didn’t have the technique to scale it efficiently. Some had spent plenty of time on the rope and made short work of it, while others had left it out of their training regime and struggled.
If you’re Rich Froning Jr.—second fittest man on earth—you’d probably just scale the thing with no hands, but even he’d admit that proper technique would have helped him out.
Follow Adam Neiffer of CrossFit Fort Vancouver as he walks some clients through proper rope-climb technique.
Additional reading: The Do-It-Yourself Climbing Rope by Lincoln Brigham, published Dec. 27, 2009.