CROSSFIT
“CHEEKY MONKEY”
Partner Up:
15:00 AMRAP
50 Double Unders
2 Rope Climbs
*The “resting” partner will hold a 45-lb plate while the other partner completes a round.
*Partners must complete full rounds
WHITEBOARD BRIEF
STIMULUS
For “Cheeky Monkey” approach each round as a sprint. One partner holds a 45-lb plate while the other one works (Ooooooohhhh!)
Goal: 8-10 Rounds (1 Round = 1:30-2:00)
DOUBLE UNDER
50 Double Under should take ~:30 unbroken
ROPE CLIMB
2 Rope Climbs should take ~1:00.
STRATEGY
Have fun with this one! Lots of skill work to be tackled with a trusty partner!
The shoulders and grip will start to feel it early on with such a quick turnaround from P1 to P2.
For the DU’s, loosen the shoulders as much as possible and use the ball of the foot as a spring board. Minimizing a flexed knee when jumping will help reduce energy expenditure.
Take a big breath and jump as high as you can before establishing the clamp. Be sure to squeeze the heels together and press the toe on top of toe before standing up.
Be careful on the descent. Hold on tight and widen the feet if you want to go a little quicker, OR narrow them to slow down. The coming down can be harder than going up. If you’re not confident that you have the grip strength to descend, take a little longer rest before climbing.
Hold the plate anywhere you like 🙂 Find a “comfortable” spot.
Become an active participant in your health.
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