3-31-20 At Home: Cookie Monster

30
Mar

3-31-20 At Home: Cookie Monster

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

5 Rounds:

5 Russian Baby Makers

30 sec double-unders or double taps

15 Scap Push-ups
Russian Baby Makers: https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

Metcon

Metcon (No Measure)

Workout Summary: https://youtu.be/K7oXSj5feqg

EMOM 12

6 Modified Tempo Handstand Push-Ups or 4 HSPU

8 Tempo Tricep Dips

10 DB or Odd Object Single-Leg Deadlifts (5 on ea side)
Tempo 3-1-1: Three seconds on the lower (eccentric), 1 second pause at bottom, 1 second on the return (concentric)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches or Odd-Object Ground-to-Overhead

40 Double-Unders or 20 Lateral Hops over Odd Object

20 Burpees

40 Double-Unders or 20 Lateral Hops over Odd Object
Looking to complete 5+ rounds in this 15 minute AMRAP

Set up the “Odd-Object” add a moderate-heavy weight that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to find a rhythm on the lateral hops or double-unders to complete unbroken

Odd Object Ground to Overhead: https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Mobility

Metcon (No Measure)

1min each side:

Low Dragon

Chicken Wing Stretch

Standing Straddle, 1min
Low Dragon: https://www.youtube.com/watch?v=fgw46-MCt-k

Chicken Wing: https://www.youtube.com/watch?v=S5pYJCaSA5c

Standing Straddle: https://www.youtube.com/watch?v=7k2umWjnt3M

Challenge

Metcon (No Measure)

Murph Prep – Day 12

20 Alternating side plank push-up
Perform a standard push-up, transitioning to a side plank between each one, alternating sides.

Alternating Side Plank Push-ups: https://youtu.be/WaGGV9V3bhU

Metcon (No Measure)

Push UR Tush – Day 12

30 Jumping Squats
Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.

Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That’s one rep.

Jumping Squat: https://youtu.be/iawFlIhDlWo

Metcon (AMRAP – Reps)

Six Pax Abs – Day 12

5 Rounds

40 Seconds on, Rest 20 seconds

Frogger
Your score is the number of reps total for the workout.

Frogger: https://www.youtube.com/watch?v=ueGvIOHMZG0