Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids....but in the heat of the battle, rushing, fatiguing, losing form beware. Here are some of the injuries I’ve seen from the rope:
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Solutions: long socks or pants, gloves, quality ropes, landing on a slightly absorbent mat, don't drop from too high, if you get too tired: stop
Technical pearl: don't use your arms to pull up as much as use your legs to push you up from a locked foot position. Key is pulling your knees up to chest, locking feet on the rope and standing up...otherwise your arms will get very tired of pulling up.
Whether jumping over a box, a tire, or a barbell, the jump requires explosive recruitment of specific muscles. Pre-loading muscles and increasing starting spring coil length has an impact.
To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor.
This complex gymnastics movement has become a trademark move of sorts in CrossFit. It requires power, coordination, timing and technique. Some people take years to get muscle ups.
The appearance of the plank carries a degree of simplicity that masquerades it's power. Proper form in this position creates a great deal of core stability and base power.
Tough on the low back. Keep chest up and don’t let it pull your face down toward the floor as the kettle bell passes back between your legs.
Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids.
Moving a fixed weight a fixed distance. Up. A great exercise when done in good form. A good benchmark to use to measure your progress in strength and endurance.