3-30-20 At Home: Cindu
CrossFit Grail – CrossFit X
Warm-up
Warm-up (No Measure)
2 Sets
10 Active Spidermans
30 Second Hollow Hold
10 Scapular Push-Ups
30 Second Arch Hold
5 Air Squats (with 3 second pause at the bottom)
Hollow Hold: https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be
Arch Hold: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be
Metcon
Metcon (AMRAP – Rounds and Reps)
Workout Summary: https://youtu.be/S9UinhvdJIg
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Lateral Air Squat Hops over odd-object or barbell
Rx+: Barbell Rows 95/55#
Break push-ups up in 2-3 quick sets.
Odd-Object Row: https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be
Mobility
Metcon (No Measure)
Corner Wall Chest Stretch, 1 min
Pigeon Pose, 1min ea side
Childs Pose Lat stretch, 1min ea side
Chest Stretch: https://www.youtube.com/watch?v=Kvo7054R3fQ
Lat stretch: https://www.youtube.com/watch?time_continue=36&v=Mug6FxxPOcY&feature=emb_logo
Weightlifting
Front Squat (1X5 @ 60% 1X5 @ 70% 1X5+ @ 80%)
Wendler Wave 1
This Optional barbell strength component carries on from our interrupted Front Squat from last month
*If you do not have a measure of weight, but have something moderately heavy, you may do the Front Squat as a ‘Tempo’ movement. 3-1-1: Three seconds down, or eccentric. One sec pause at bottom. One sec up, or concentric.
Challenge
Metcon (No Measure)
Murph Prep – Day 11
20 Modified Plyo Push-ups
Start in modified push-up position.
Lower your body to the floor.
Lift your hands off the ground as you push up, creating a jumping motion.
Modified Plyo Push-up: https://youtu.be/TeXF94JoFwc
Metcon (No Measure)
Push UR Tush – Day 11
20 Oblique squat
Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.
Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That’s one rep.
Oblique Squat: https://youtu.be/6JXIbc7LPQY
Metcon (AMRAP – Reps)
Six Pax Abs – Day 11
60 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