3-21-20 At-Home WOD: Garage Fight

20
Mar

3-21-20 At-Home WOD: Garage Fight

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

3 Sets

5 Strict Press- light weight DB or small object (Each Side)

10 Lateral Stair Steps (Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon

Metcon (3 Rounds for reps)

No Equipment Version

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest
Odd-Object Thrusters: https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd-Object Clean: https://www.youtube.com/watch?v=mJ-AOzTYzeM

How to Make an Odd Object: https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Track your total reps for each round and enter each round into Wodify separately

Metcon

Metcon (3 Rounds for reps)

Equipment Version

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
DB Goblet Thrusters: https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Goal is to keep consistent rep counts throughout the duration of the workout – choose a pace that will allow good movement quality for each 1 Minute station

Track your total reps for each round and enter each round into Wodify separately

Mobility

Metcon (No Measure)

1 min each side:

Twisted Cross

Chicken Wing Stretch
Chicken Wing Stretch: https://www.youtube.com/watch?v=S5pYJCaSA5c

Challenge

Metcon (AMRAP – Reps)

Six Pax Abs Day 2

40 Seconds Each

Dead bug

Sit-up

Russian Twist
Log your score as the number of each exercise you completed. Strive for max reps, but with good form.

Intention is to complete all exercises consecutively without resting

Dead Bug: https://youtu.be/o92GiteJqcM

Sit-Up: https://youtu.be/rMPKUMuP-7Y

Russian Twist: https://youtu.be/oKNX_6kATFw

Metcon (No Measure)

Push UR Tush Day 2

20 Glute Kickback (both sides = 1 rep)
Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.

Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That’s one rep. Do 20 reps.

Glute kickback: https://youtu.be/uf35NtJyY9I

Metcon (No Measure)

Murph Prep Day 2

15 Modified Push-ups

Rx+ 15 Push-ups
Controlled with perfect form is the intention. This is not about speed, but all about control.

Modified Push-up: https://youtu.be/v3nE5ywFUCI

Push-up: https://youtu.be/6xAb9uWe7qQ