At Home – Thu, Jan 19
CrossFit Timoro – At Home
Warm Up (No Measure)
2 sets:
10 alternating spiderman stretch
10 hamstring scoops/side
10 alternating cossack squats
5 wall squats
1 set:
5 DB squats
5 DB push presses
5 DB thrusters
2 sets:
2-3-4
Dumbbell squats
DB-facing burpees
– Rest 1:00-2:00 between sets.
Metcon (Time)
EQUIPMENT
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
DB-facing burpees
– Use two DBs.
In remaining time:
Max-rep DB thrusters
– Use two DBs.
BODYWEIGHT
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Weighted single-leg squats (15-25 lb)
Object-facing burpees
In remaining time:
Max-rep burpees to a 12-in target
WORKOUT NOTES
Less than 10:00 and 15+ thrusters.
Moderate DB loading (35/50 lb).
Reduce DB load as needed, scale to regular burpees, and reduce the volume by starting at the round of 6 if necessary.
Post Workout (8 Rounds for weight)
EMOM 8:
1 tempo DB squat
– :05 down, :05 hold, :05 ascent.