Cheeky Monkey

26.2 CrossFit – CrossFit

Water the flowers not the weeds! What you feed grows. Leave the negativity to lazy people you are not that person!

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

SKILL

Warm-up (No Measure)

**Progressions [VIDEO](https://youtu.be/zvb6dUwLXEg)**

6 Plank Hold + Shifts *(lift hands, touch elbows, touch shoulders)*

6 Pike Hold + Shifts *(lift hands, touch elbows, touch shoulders)*

:30 Straight-Leg Bear Crawls *(length of gym or around the gym)*

1:00 Floor Kick-Up Practice *(assess locked arms when weight shifts into hands)*

1:00 Wall Kick-Up & Hold Practice *(assess locked arms when weight shifts into hands)*

1:00 Wall Kick-Ups & Walk to Wall Practice

2:00 Open Floor Practice

For any individuals who do not want to kick upside down, we will use DB’s overhead.

Cheeky Monkey Partner (AMRAP – Rounds and Reps)

Partner Workout

15:00 AMRAP:

50 Double Unders

2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

*Partners must complete full rounds

*Score = Number of Rounds + Reps
* 1/2 Climb

* 2 Foot Clamps & Down

* Lay to Stand (using the legs and arms to pull to a standing position)

* Strict Pull-Up

Aerobic Literacy

Homework (LT) (Time)

1 X 1000M jog, 1 Min rest

2 X 500M 1 min rest between efforts

1 X 800 M jog 1 Min rest

2 x 400M 1 min rest between efforts

1 600M jog 1 min rest

2 300M 1 min rest beween efforts

1 400M jog 1 min rest

2 200M 1 Min rest berween efforts

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