4-1-20 At Home: Sea World


4-1-20 At Home: Sea World

CrossFit Grail – CrossFit X


Warm-up (No Measure)

3 Sets

1 Minute Jog In Place

10 Russian DB / KB / Odd-Object Swings (eye level)

15 Sit-ups

20 Air Squats


Metcon (7 Rounds for time)

Workout Summary: https://youtu.be/p-jaUiUaqEE

On the 3:00 x 7 rounds:

15 Weighted Pushups

15 Weighted Reverse Lunges

15 Weighted Tuck Jumps

*20/14#, back pack or weight vest. Scale to no weight, if preferred.
7 intervals total, starting every 3:00. Start 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00

Aim is to push our paces, given work rest, but to be consistent across all

Record all 7 times to gauge pacing.

Tuck Jumps: https://www.youtube.com/watch?v=dNA59Pa15t8&feature=youtu.be


Metcon (No Measure)

Wrist Stretch, 1min ea direction

Couch Stretch, 1min ea side

Deep Glute Stretch, 1min ea side
Glute Stretch: https://www.youtube.com/watch?v=2zMMjowsfB0


Shoulder Press (5 X 5)

Strict press requires less weight to be effective. Use a barbell or odd object that can be pressed overhead.

Intention is for this to be a final heavy set of 5 reps


Metcon (No Measure)

Murph Prep – Day 13

15 Superman Plank
Start in a high plank position.

Walk each hand out in front of you, then return to starting position.

Superman Plank: https://youtu.be/3yAp6IhN48I

Metcon (No Measure)

Push UR Tush – Day 13

15 Oblique squat

15 Jump Squat
Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

Oblique Squat: https://youtu.be/6JXIbc7LPQY

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

Metcon (AMRAP – Reps)

Six Pax Abs – Day 13

60 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