At Home – Mon, Mar 27

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:30 jumping jacks

10 knee push-ups

100-m jog

[Perform accessory work]

1 set:

:20 handstand hold (wall)

5 single-arm DB hang power cleans/arm

100-m run

– Rest 1:00

:20 handstand hold (wall)

10 DB hang power cleans

100-m run

1 set:

3:00-5:00 freestanding handstand hold practice

Pre-Workout (Checkmark)

3 sets:

20 alternating shoulder taps

– Increase difficulty across each set.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

2 sets:

AMRAP 3:

100-m run

10 DB hang power cleans

– Use two DBs.

AMRAP 3:

Freestanding handstand hold

– Rest 2:00 between sets.

BODYWEIGHT

2 sets:

AMRAP 3:

100-m run

7 lateral burpees over a line

– Use two DBs.

AMRAP 3:

Freestanding handstand hold

– Rest 2:00 between sets.
WORKOUT NOTES

2-3 rounds on the AMRAP and 1:00+ of handstand holds.

Moderate load DBs (35/50 lb).

Scale the DB load and the run distance to maintain the stimulus of the AMRAP. Scale to a handstand hold on the wall or piked on a box to accumulate 1:00+ of time upside down.