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