At Home – Mon, Dec 19

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

:20 walking lunge steps

:20 unweighted good mornings

:20 pike handstand shoulder taps

:20 up-downs

– Rest :10 between sets.

1 set:

50-ft DB walking lunge

10 alternating DB hang snatches

10 single-arm DB hang power cleans

10 lateral hops over DB

10 single-arm DB deadlifts

– Rest as needed between movements.

Metcon (Time)

EQUIPMENT

For time:

150-ft DB walking lunges

50 alternating DB hang snatches

150-ft DB walking lunges

50 single-arm DB hang power cleans

150-ft DB walking lunges

50 lateral hops over DB

150-ft DB walking lunges

50 single-arm DB deadlifts

– Use a single DB for all weighted movements.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

150-ft weighted walking lunges

50 weighted ground-to-overhead

150-ft weighted walking lunges

50 weighted ground-to-shoulders

150-ft weighted walking lunges

50 lateral hops over an object

150-ft weighted walking lunges

50 suitcase deadlifts

– Use any weighted object that can safely be moved for this workout.
WORKOUT NOTES

10:00-15:00.

Light-to-moderate DB (35-50 lb). Use one DB.

Reduce DB load if possible, reduce lunge distance to 100 ft or perform unweighted lunges, and reduce overall volume to 30 reps of each movement.

Post Workout (2 Rounds for time)

Post-workout:

2 sets, each for time:

50 sit-ups

– Rest 3:00 between sets.