At Home – Sat, Feb 25
CrossFit Timoro – At Home
Warm Up (No Measure)
1 set:
:30 step-ups
10 single-DB deadlifts
10 single-DB presses
:30 step-ups
10 DB deadlifts
10 DB presses
:30 step-ups
10 alternating DB hang snatches
3 sets:
3 DB hang power snatches
5 push-ups
7 air squats
– Rest as needed between sets.
Pre Workout (No Measure)
Every :30 for 10 sets:
1 PVC overhead squat
– Hold the bottom for :05.
Metcon (AMRAP – Reps)
EQUIPMENT
On a 15:00 clock:
Max step-ups (knee height)
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 DB hang power snatches
6 push-ups
9 air squats
– Use two dumbbells.
BODYWEIGHT
On a 15:00 clock:
Max step-ups (knee height)
– Starting at 0:00 and every 3:00 after perform 2 rounds:
3 burpees
6 push-ups
9 air squats
WORKOUT NOTES
100+ step-ups total and each 3-6-9 in 1:30 or less.
Moderate DB load (35/50 lb).
Reduce DB loading, reduce the volume to 3-5-7, scale push-ups to the knees, and lower the height of the step-ups as needed.