At Home – Thu, Mar 23

CrossFit Timoro – At Home

Warm Up (No Measure)

EMOM 6:

Minute 1 | :45 easy jog

Minute 2 | :45 unweighted step-ups or over-the-fences

Minute 3 | :45 inchworm + push-up

1 set:

5 wall squats

20 lateral line hops

5 tuck-jumps

5 object jump overs

3 DB burpees

3 DB power cleans

3 DB front squats

3 DB push presses

3 DB burpee squat clean thrusters

2 sets:

10 object jump overs

5 DB push jerks

2 DB burpee squat clean thrusters

– Rest as needed.

– Perform the first set slow and the second set fast.

Pre Workout (7 Rounds for weight)

7 sets:

1 press-to-handstand

– Scale to a press negative against the wall.

Metcon (Time)

EQUIPMENT

For time:

30 object jump-overs (knee height)

20 DB push jerks

10 DB burpee squat clean thrusters

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

30 object jump-overs (knee height)

20 deficit handstand push-ups (2/4 in)

10 wall walks
WORKOUT NOTES

5:00-10:00.

Moderate DB load (35/50 lb).

Reduce the DB load and scale the height of the jump-overs to maintain the stimulus.