How to Rope Climb for CrossFit

Rope Climbs are one skill within CrossFit that arise just enough to be stressful and enough to warrant you becoming a master! Maybe your local box doesn’t have a rope, but if you are lucky enough to have access to climb a rope how often do you really do it?

Arguably, if it weren’t for the rope climb we would be talking about Rich Froning as the Five-Time CrossFit Games Champion rather than the lazy Four-Time Champ. Taking it back to 2010, Rich Froning failed to master the rope climb in the final event, losing top spot which went to Graham Holmberg. We can tell you know, that Froning is a master of rope climbs!

It is important to learn why this gymnastic skill is important, how to scale the rope safely and efficiently while avoiding those nasty rope burns!

Learning from the best, get technical with these tutorials from CrossFit Games Veterans Jason Khalipa, Chris Spealler and Matt Chan.

Key Takeaways:

  • Protect your legs with a Shin Skin
  • Big Jump & Grab
  • Pull Knees to Elbows
  • Clamp Foot Hard
  • Stand Up, Pull & Repeat
  • Side Note: Lock your legs in to save your arms when tired


CrossFit rope climbing techniques with Jason Khalipa

Rope-climbing Techniques with Chris Spealler and Matt Chan