CrossFit Timoro – At Home
Warm Up (No Measure)
10 torso twists/direction
20 unweighted good mornings
10 spiderman hip circles/direction/side
20 alternating plank twist and reaches
– Perform the plank reaches on the hands.
5 single-arm DB front squats/arm
5 single-arm DB push presses/arm
5 single-arm DB thrusters/arm
3 sets for reps:
Max-reps unbroken DB thrusters
– Rest 3:00-4:00 between sets.
– Go until failure on each set.
3 rounds for total time:
100 air squats
– Rest 3:00 between sets.
Any DB load may be used as long as each set is pushed to near failure. Hitting 15-25 reps is the ideal volume for today, but adjust set ranges as needed.
If 15 reps cannot be completed unbroken, break the reps into 1-3 sets with as little rest as possible between each. Scale to single-DB thrusters if 15 reps cannot be completed in 3 sets or less.
Accessory Work (No Measure)
30 PVC squat snatches
– Hold the receiving position for :03.