At Home – Fri, Mar 24

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 7:00 clock:

1-2-3-4… etc.

Single-leg toe touches/leg

“T” 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

– 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