3-20-20 At-Home WOD: Farmland

19
Mar

3-20-20 At-Home WOD: Farmland

Announcements

Happy Birthday, Traci!

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

3 Sets for Quality

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)
Inchworm: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

Hollow Hold: https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be

Arch Hold: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be

Glute Bridge: https://www.youtube.com/watch?v=TQt2I73oL6Y

Challenge

Push-ups (Max Reps unbroken)

For Day 1 of the Murph Prep Challenge, let’s take a benchmark of your push-ups.

Scale with modified push-ups.

Push-ups: https://youtu.be/6xAb9uWe7qQ

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

Metcon

Metcon (AMRAP – Rounds and Reps)

No Equipment Version

AMRAP 15

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

Pushups: full lock out of the arms at the top, hands off the ground at the bottom, can substitute knee push-ups

Prefer planned breaks over forced breaks in this workout
Rows: https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

How to create your odd-object/backpack: https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

Equipment version:

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell or KB Swings

Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes

Pushups: full lock out of the arms at the top, hands off the ground at the bottom, can substitute knee push-ups

Preferr planned breaks over forced breaks

Mobility

Metcon (No Measure)

Corner Wall Chest Stretch

Pigeon Pose (1min/side)
Chest stretch: https://www.youtube.com/watch?v=Kvo7054R3fQ

Challenge

Metcon (AMRAP – Reps)

Six Pax Abs Day 1

30 Seconds Each

Dead bug

Sit-up

Russian Twist
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

Air Squats (AMRAP – Reps)

AMRAP 1 Minute

Air Squat
For day 1 of the Push UR Tush Challenge, let’s benchmark our squats with a 1 minute max reps

Air Squat: https://youtu.be/XRMu9iKfjI0