3-26-20 At Home: Three Peat


3-26-20 At Home: Three Peat

CrossFit Grail – CrossFit X


Warm-up (No Measure)

3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
Knuckle Drags: https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be

Glute Bridges: https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be


Metcon (3 Rounds for time)

Workout Summary: https://youtu.be/PNWDtj3VXdg

With a running clock

A. On the 0:

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead OR Single Arm Hang Dumbbell Snatches, 50/35#

B. On the 7:00

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups OR Single Arm Dumbbell Power Cleans, 50/35#

C. On the 14:00

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters OR Single Arm Dumbbell Thrusters, 50/35#

RX+: 95/55# barbell (standard movement, not single arm)

Begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)

If the 3 round sets takes less then 7 minutes to complete, you will rest the remainder of the time

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Score will be 3 separate times.
OO – Ground-to-Overhead: https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

OO – https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

OO – Thrusters: https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

SA Snatches: https://www.youtube.com/watch?v=MJ_liJhjQoI&feature=youtu.be

SA Power Cleans: https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

SA DB Thrusters: https://www.youtube.com/watch?v=OKx4q6b7Zhc&feature=youtu.be


Metcon (No Measure)


Pendulum Stretch, each side

Standing straddle

Butterfly Stretch
Pendulum: https://www.youtube.com/watch?v=H0OpAgVLZnM

Standing Straddle: https://www.youtube.com/watch?v=7k2umWjnt3M

Butterfly: https://www.youtube.com/watch?v=4J7kbCmPScQ


Metcon (No Measure)

Murph Prep – Day 7

2 Rounds

Side Plank (30 seconds each side)
Start in basic high plank.

Walk your right hand to the midline of your body and roll onto the outside edge of your right foot.

Stack your feet, drive your hips to the ceiling, and extend your left arm to the ceiling.

Hold for 30 seconds.

Repeat on other side.

Side Plank: https://youtu.be/P3DviDzPlFM

Metcon (No Measure)

Push UR Tush – Day 7

30 Reaching Sumo Squat
Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.

Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That’s one rep.

Reaching Sumo Squat: https://youtu.be/6JXIbc7LPQY

Metcon (No Measure)

Six Pax Abs – Day 7

Rest Day