3-24-20 At Home: Cairo

Announcements

Happy Birthday, Dave Clipp!

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

For Quality:

2 Inchworms

2 Strict Pull-ups or Reverse Elbow Push-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups or Reverse Elbow Push-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups or Reverse Elbow Push-ups

6 Broad Jumps
Inch Worms: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

Reverse Elbow Push-ups: https://www.youtube.com/watch?v=Zby_CvIkXQY

Broad Jumps: https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

Workout Summary: https://youtu.be/nBH2dTM1oeE

No Equipment Version

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement
Odd Object to Shoulder: https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

Metcon

Metcon (AMRAP – Rounds and Reps)

Equipment Version

Ascending Ladder for 15:00:

2 Strict Pull-Ups (or Reverse Elbow Push-ups)

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

May do Reverse Elbow Push-ups if that is the piece of missing equipment or you don’t quite have your pull-ups.
SA DB Squat Clean: https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

Mobility

Metcon (No Measure)

Child’s Pose, 30sec

Child’s Pose Lat Stretch, 30sec / side

3-position Saddle Stretch, 30sec ea left, right & center

Foam Roll at your leisure
Lat Stretch: https://www.youtube.com/watch?time_continue=36&v=Mug6FxxPOcY&feature=emb_logo

Saddle stretch: https://www.youtube.com/watch?v=yMLlEYMhYjA

Challenge

1-Mile Run (Time)

Max Effort 1-Mile Run
Murph Prep – Day 5

Scale at .5 mile

Metcon (No Measure)

Push UR Tush – Day 5

Rest day

Metcon (AMRAP – Reps)

Six Pax Abs – Day 5

5 Rounds

40 Seconds work, 20 seconds rest

High Knees in place
Utilizing your core, get your knees above your waist at a high pace for 40 seconds. Rest for 20. Repeat 5 total rounds.

Score is total reps (combo of left and right is one rep)