At Home – Tue, Apr 4

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

50 single-unders

10 alternating spiderman stretches

10 up-downs

1 set:

5 DB devils presses

– Rest :10 between reps.

2 sets:

10-30 double-unders

3-5 DB devils presses

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20 with a partner:

50 double-unders

1 devils press

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devil’s press, partner B performs 1 devil’s press, partner A performs 2 devil’s presses, partner B performs 2 devil’s presses, and so on. After going back down the ladder, partners perform 50 double-unders.

– Use two DBs.

BODYWEIGHT

AMRAP 20 with a partner:

50 lateral line hops

3 burpees-to-target (12 in)

4 burpees-to-target

5 burpees-to-target

4 burpees-to-target

3 burpees-to-target

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 burpee, partner B performs 1 burpee, partner A performs 2 burpees, partner B performs 2 burpees, and so on. After going back down the ladder, partners perform 50 lateral hops.
WORKOUT NOTES

4+ rounds.

Moderate DB load (35/50 lb).

Reduce the DB load, scale the volume of double-unders, or scale to single-unders to maintain the stimulus.

Post Workout (No Measure)

Post-workout:

1 set:

200-m double-DB front rack walk

50 DB good mornings