At Home – Mon, Aug 29

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

10 head circles/direction

10 arm circles forward

10 arm circles backward

10 arm swings across

10 arm swings overhead

10 twists/direction

10 leg swings/leg

10 lateral leg swings/leg

10 unweighted good mornings

10 up-downs

10 jumping squats

10 burpees

2 sets:

:20 single-arm DB sumo deadlift high pull

– Rest :10

:20 sit-ups

– Rest :10

:20 DB step-ups

– Rest 1:00

Accessory Work

Metcon (No Measure)

EMOM 12:

Min. 1 | 10 alternating DB renegade rows

Min. 2 | 10 deficit push-ups (hands on DB’s)

Min. 3 | 5 DB hang clean and jerk/arm

Metcon

Metcon (12 Rounds for reps)

EQUIPMENT

4 rounds for reps:

1:00 single-arm DB sumo deadlift high pull

1:00 sit-ups

1:00 DB step-ups (20 in)

BODYWEIGHT

4 rounds for reps:

1:00 good mornings

1:00 sit-ups

1:00 weighted step-ups (20 in)

WORKOUT NOTES:

*20+ sumo deadlift high pull/min, 20+ sit-ups/min, and 15+ step-ups/min.

*Light-to-moderate load DB (35/50 lb)

*Reduce the DB loading if possible, anchor the feet for the sit-ups if needed, and perform step-ups unweighted as necessary.