3-25-20 At Home: Gravity
CrossFit Grail – CrossFit X
Warm-up
Warm-up (No Measure)
EMOM 12:
Minute 1: :30 Jump Rope or Dot Hops
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 10 Step Back Lunges (10 each leg)
Minute 4: :10 Active Divebombers
Dot Hops: https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be
Cossack Squats: https://www.youtube.com/watch?v=s10pty4y5Po
Divebombers: https://www.youtube.com/watch?v=SrM4_RvFQf8
Metcon
Metcon (Time)
Workout Summary: https://youtu.be/nD9Liwuh_Fo
4 Rounds For Time:
60 “Dot Hops” or 80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
*4 rounds for time for this longer conditioning piece
Do double-unders if you are proficient-choose a number or variation that you can complete in no more than 2 sets each round
Break up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 3 and 4
Dot Hops: https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be
Reverse Burpees: https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be
Cool Down
Metcon (No Measure)
400m Easy Walk
Challenge
Metcon (No Measure)
Murph Prep – Day 6
15 Shoulder Tap Modified
Rx+ Standard push-up
Complete a modified push-up
Tap each hand to its opposite shoulder.
Shoulder Tap Modified
https://youtu.be/ArteJkCtF-o
Metcon (No Measure)
Push UR Tush – Day 6
30 Sumo Squat
Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.
Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That’s one rep.
Sumo Squat: https://youtu.be/Sr_77BrXs8M
Metcon (AMRAP – Reps)
Six Pax Abs – Day 6
60 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