“Monkey in the Middle”
In 3 person teams:
10 RFT of Med ball/core work
This WOD requires three athletes and a med ball. A GHD is
optional but not required.
Set up -- The
team assumes three positions in a line with the middle member (Monkey) on a GHD or
sitting on the floor. The other two stand facing one another with one (Feeder) directly behind the seated member,
and the other (Catcher) standing 10 feet or so in front of the seated one, holding the
med ball.
Execute -- At go, the Catcher holding the
ball throws it to the Feeder. The Monkey must lean
back with outstretched arms to receive the med ball, and then (while executing a sit-up) throw it back to the
Catcher standing in front of them. Repeat this cycle until 10 passes are
complete, then rotate stations (Monkey --> Catcher --> Feeder).
Rotate until all athletes have
completed 10 rounds (100 total throws per athlete).
Post total time to comments.
Coach's Notes.
Standard "3,2,1...Go" times of 0545 and 0615, so be warmed up and ready to go. Todd is organizing another afternoon session, 1400 start. Post others to comments.
Standard for movement is 10’ between standing members; receive the ball at parallel depth if GHD is used, shoulders to the ground if on the floor.
Recommended using light med balls (10/6). Keep the move dynamic...you know how taxing GHDs for reps can be by themselves.
Training Videos.
- "GHD Med Ball Situp Overhead Throw" - this is the what the Monkey ought to look like on the GHD. Only difference is we're adding the Feeder to catch the return throw and hand it off.
- "Med Ball Sit-up Throws" - and, another from the seated/floor position.
7 comments:
I will be there at 0730 looking to start about 0800. Need a couple more monkeys.
IMCF Hohenfels:
Lead-in:
Bench Press (1RM = ~205lbs)
5-5-5-5-5 @ 145/155/165/175/185
Then:
"Jason" @ 24:12
Scaled the Muscle Ups:
"Round 1" - blue band
"Round 2 and 3" - green band
"Round 4" - 20x C2B pull-ups, 20x dips
- all rounds using pull-up bar/dip bar (no rings)
This weekend I'm picking up a set of farmer carry bars just like in the picture below:
http://www.crossfitnorwalk.com/uploads/norwalk/image/photo-260(1).jpg
They'll be in the bubble on Monday, and anyone is free to use them.
Gotta love Craigslist!
All alone this morning. Did 100 wall ball sit ups with 14lb ball and Abmat - 5:24
Then worked handstands by squeezing 10lb dynamax ball between my ankles, jumping to handstand and holding for 30sec. Did 10 times against the wall. Holding the weight forced me to keep legs and hips rigid and centered over my shoulders. Resulted in better balance during unweighted and unsupported handstands.
IMCF SD Det
Was solo today, so I worked mostly on skill stuff. Did some BJ for height, snatches, and hand stands attempted some walks but still only getting a couple of steps in.
Did introduce the cadets to some Med Ball cleans, wall walks, and some work using the big dock ropes this morning.. Always fun!!!
2-man team with Rob, think we finished up around 12:20, 10# med ball from a seated position.
Followed with MU, max box jump, and HS work. Jared - interesting use of the ball on HS, will have to try that...
Me/ken/paul 19:49.
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