At Home – Mon, Apr 10

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 jumping jacks

10 toe touches

50-ft lateral shuffle/direction

10 walking lunge steps

10 hollow rocks

50-ft bear crawl forward

50-ft bear crawl backward

1 set:

:30 single-DB deadlift

:30 knee push-ups

:30 air squats

– No rest between movements

2 sets:

:30 DB deadlifts

:30 DB bench presses

:30 DB squat cleans

– Rest :15 between movements.

– Rest 1:00 between sets.

Metcon (Time)

EQUIPMENT

For time:

10-9-8-7-6-5-4-3-2-1:

DB deadlift

DB bench press

DB squat clean

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

10-9-8-7-6-5-4-3-2-1:

Consecutive single-leg squats/leg

Hand-release push-ups

Jumps to, or over, an object (hip height)

– Use two DBs.
WORKOUT NOTES

10:00-20:00.

Moderate-to-heavy DB load (35/50 lb or heavier).

Reduce the DB load, especially on the squat cleans, as needed to maintain the stimulus.