3-28-20 At Home: Zwiper


3-28-20 At Home: Zwiper

CrossFit Grail – CrossFit X


Warm-up (No Measure)

3 Rounds:

30sec each

Active Samson Stretch

Active Spiderman

Glute Bridges

Cossack Squats

Bird Dogs


Metcon (Time)

Workout Summary: https://youtu.be/CWX5QOmfy2c

4 Rounds for Time

10 Pull ups, Table Pull-Ups or Odd-Object Row

20 Odd Object Zercher Squats, 40/25#

30 Windshield Wipers

400M run or 2 min stationary bike or 20 burpees

Rx+: Barbell Zercher Squat, 75/55#
*Windshield Wipers: use PVC, broomstick or light barbell if available. Each side = 1 rep

Zercher Squat: Hold object in crook of elbows to build traps, strengthen abs, increase glute and quad activation, improve the front squat, and work biceps

Table Pull-ups: https://youtu.be/0ZimxgwY-AQ

Zercher Squats: https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be

Zercher Barbell Squat: https://youtu.be/iWP0QVTwhTI

Windshield Wipers: https://www.youtube.com/watch?v=eNxGGePOIKc


Metcon (No Measure)

1min ea side

Thread the Needle

Couch Stretch

Cobra to Child’s Pose – alternate 1 min
Thread the Needle: https://www.youtube.com/watch?time_continue=17&v=iWHYvKmkXWw&feature=emb_logo


Metcon (No Measure)

Murph Prep – Day 9

20 Push-ups

Scale to Modified if needed
Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.

Push back up to high plank position.

Push Ups: https://youtu.be/6xAb9uWe7qQ

Modified Push-Up: https://youtu.be/v3nE5ywFUCI

Metcon (No Measure)

Push UR Tush – Day 9

25 Sumo Squat

25 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 9

40 Seconds Each

Dead bug


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