3-25-20 At Home: Gravity


3-25-20 At Home: Gravity

CrossFit Grail – CrossFit X


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 (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


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


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


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