Rope climbing has long been a staple of the CrossFit regimen. It is a tremendously functional way to challenge the grip and develop upper-body strength. With the addition of the L-sit position, this movement has no peer in developing grip, arm, and core strength, as well as full-body control and coordination.

At a CrossFit Level 1 Certificate Course at CrossFit HQ on Feb. 2, 2020, Joe Westerlin (CF-L4) spots an inefficient elbow position.