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.

The single-leg squat is a challenging body-weight movement requiring a combination of balance, coordination, strength, and flexibility. This highly athletic version of the basic squat is worth the investment of time and energy required to develop it.

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles.