3-30-20 At Home: Cindu

29
Mar

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