24
Mar
At Home – Fri, Mar 24
CrossFit Timoro – At Home
Warm Up (No Measure)
On a 7:00 clock:
1-2-3-4âĤ etc.
Single-leg toe touches/leg
âTâ push-ups
PVC overhead squats (hold the bottom for :01)
Metcon (21 Rounds for reps)
EQUIPMENT
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 double-DB deadlifts
â Touch all 4 heads of the DBs to the floor.
BODYWEIGHT
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 alternating single-leg squats
WORKOUT NOTES
10+ deadlifts/minute.
Heavy DB load (50/70 lb or more).
Reduce DB load, plank duration, and squat jump volume (to 3 reps) to maintain the stimulus and unbroken sets.
Post Workout (No Measure)
Accumulate:
25 DB Jefferson curls
25 supermen
25 DB good mornings