Recently I have found a lot of videos that are discussing movement transfer between CrossFit movements.  What does that mean?  How does doing one movement in CrossFit transfer over into another CrossFit movement.

So today, we can take a look at Knees to Elbows and Rope Climbs.  These two at first may seem completely unrelated.  After all, lifting your knees up seems like a lower body movement and climbing a rope definitely seems like an upper body movement… or is it?

If you look closely at an efficient rope climb, regardless of the foot holding technique used, the portion of the movement where a person actually “climbs” or moves up the rope is in fact the same as a knees to elbows.  After you have secured your feet, you want to cover the most distance as possible in the next move.  How to do that?

A knees to elbow.  Hold onto the rope with your hands and bring your knees up as high as you can.  Try to touch your elbows and knees.  Secure your feet again, extend your hips or simply stand up, and go again!

Want to get that 2 pulls to 15 feet?  Try doing some knees to elbows and watch what happens.

For a great visual of this, check out the video below of Jason Khalipa.