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