At Home – Fri, Jan 6


At Home – Fri, Jan 6

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

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.

1 set:

5 single-arm DB front squats/arm

5 single-arm DB push presses/arm

5 single-arm DB thrusters/arm

Metcon (Time)


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.

15-30 reps/set.

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.