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.

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.

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