3-23-20 At Home: Tic Tac Go


3-23-20 At Home: Tic Tac Go


Happy Birthday, Dave Clipp!

CrossFit Grail – CrossFit X


Warm-up (No Measure)

3 Sets

20 Single Jumps or Single Unders

15 Glute Bridges

15 Knuckle Drags
Glute Bridge: https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be

Knuckle Drag: https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be


Metcon (Time)

Workout Summary: https://youtu.be/IE16_8s5TOI

10 Jumping Lunges + 25 double-taps

20 Burpees + 25 double-taps

30 Walking Lunges + 25 double-taps

40 Squats + 25 double taps

50 Sit-ups + 25 double taps

60 Stair Step-ups + 25 double taps
RX+: double-unders, chair / box step-ups (or double stairs),

35#/20#, add weight or approx odd object weight for Walking Lunges, Squats & Step-Ups

Cool Down

Metcon (No Measure)

1min each side:

Couch Stretch

Pigeon Pose


Metcon (No Measure)

Murph Prep Day 4

15 Modified Tempo Push-ups
Start in modified push-up position.

Lower yourself to the floor slowly, counting to 3.

Push up to starting position in one second.

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

Metcon (No Measure)

Push UR Tush Day 4

20 Air Squat

20 Glute Kickback (both sides = 1 rep)

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.
Air Squat: https://youtu.be/XRMu9iKfjI0

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

Metcon (AMRAP – Rounds and Reps)

Six Pax Abs Day 4

60 Seconds Each

Dead bug


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