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
Let’s benchmark our 1 mile run. Run, walk, jog, no problem.
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)