Announcements
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)
21*15*9*6*3
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