3-27-20 At Home: CanDu

26
Mar

3-27-20 At Home: CanDu

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

200M Run or 1-min jog in place

2 Sets

10 Banded or PVC Pass Throughs

10 PVC or Arms Overhead Squats

10 Leg Swings, forward & back , ea side

10 Scap Push Ups

Metcon

Metcon (No Measure)

Workout Summary: https://youtu.be/k3V8cENt88A

EMOM 9

8 Single Arm Odd-Object or Dumbbell Floor Press, ea side

8 Single Arm Odd-Object or Dumbbell Row, ea side

8 Single Arm Seated Odd-Object or Dumbbell Press, ea side

RX+: Barbell Bench Press, Reverse Grip Bent Over Row, Shoulder Press.
Floor Press: https://www.youtube.com/watch?v=10dVgGKx6ik

Row: https://www.youtube.com/watch?v=xl1YiqQY2vA

Seated Press: https://www.youtube.com/watch?v=WnEuPLyVL9g

Metcon

Metcon (Time)

4 rounds

9 Goblet Squats

12 Oblique Sit-Ups, ea side

15 Odd-Object or Kettlebell Deadlifts (53/35#)

Rx+: Barbell Deadlifts (135/115#)
Goblet: https://www.youtube.com/watch?v=9TOlFFKzWO0

Oblique Sit-up: https://www.youtube.com/watch?v=wCWNteCP3rQ

Mobility

Metcon (No Measure)

Cross Shin, 1 min ea side

Twisted Cross, 1 min ea side

Puppy Dog, 1 min
Cross Shin: https://www.youtube.com/watch?v=2VE_NLcNMvQ

Twisted Cross: https://www.youtube.com/watch?v=ly5DZSbXH2s

Puppy Dog: https://www.youtube.com/watch?v=fhpnyFPjICc

Challenge

Metcon (No Measure)

Murph Prep – Day 8

30 Tricep Dips
Start in tabletop position, hands on the edge of a chair, fingers facing your body.

Slowly bend your elbows at least 90 degrees.

Pause, then straighten your arms back to starting position.

Tricep Dips: https://youtu.be/Jfe0EJqs_98

Metcon (No Measure)

Push UR Tush – Day 8

20 Sumo Squat

20 Reaching Sumo Squat
Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

Sumo Squat: https://youtu.be/Sr_77BrXs8M

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

Metcon (AMRAP – Reps)

Six Pax Abs – Day 8

30 Seconds Each

Dead bug

Sit-up

Russian Twist

Leg Raise
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

Leg Raises: https://youtu.be/2lbxabdtuh8