WOD 4.15.20


Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

Power Monkey Fitness Part 1 (No Measure)

Then Power Monkey Warm Up

(2 Rounds For Quality)

(Compression Drills)

10 Jefferson Curls + Overhead Press

10 Pancake Good Morning

10 Pike Ups (straight legs)

10 Straddle Up

10 Pike Over

10 Straddle Over

Power Monkey Fitness Part 2 (No Measure)

30 Second Drills

– On hands and knees finger tip drills

– In plank finger tip drills

– in hollow body plank shift weight from one hand to other

– in forward straddle jump OR drag forward

– In forward straddle stack hips to step backward OR donkey kick back

– in forward straddle slow and control kick hips to in line with shoulders OR one foot on a chair and other leg stacks hip over shoulder

*GOALS are to find the positions and shapes as best as you can

** You are not trying the become vertical

(unless you are already VERY proficient at handstands)

Power Monkey Fitness Part 3 (No Measure)

1) Action – Begin w/ arms over head and take a step to initiate a lunge

Purpose – Create a patern to build confidence, not rely on a wall

2) Action – Same as above – but kick a little higher

Purpose – Learn to maintain control and consistency

3) Action – Same as above – but try to get legs together and straight

Purpose – Learn to keep hollow body and not allow legs to pass over shoulders

4) IF you nailed the steps above – Action – get close to inverted and slowy allow legs to spread wide, into a straddle, lower as slow as possible

Purpose – Body Control through extension to compression

**Goal to stay short of vertical at this point

WO: Metcon (Time)


Handstand Push-ups

Box Dips

*after each round perform choice of

400m run OR 50 Air Squats

(can only select one, cannot mix and match)
Scale HSPU to pike push ups

Further scale to hand release push ups

Box dips or chair dips

Categories: WOD

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