Rope climbs have long been a staple of CrossFit and military training programs with a tradition of providing a great workout for the grip and pulling muscles. Climbing ropes offer a tremendous functional workout, whether used as part of an obstacle course or in a CrossFit gym. There are different ways to climb a rope and the movement is scalable through the use of progressions that work the skill and strength needed to perform the movement.

Adrian Bozman demonstrates different variations of the single-leg squat.

“We’re trying to coordinate the rope swing with the perfect jump,” says U.S. Olympian and CrossFit Jump Rope subject-matter expert Buddy Lee.