At Home – Tue, Oct 11


At Home – Tue, Oct 11

CrossFit Timoro – At Home

Warm-Up (No Measure)

2 sets:

:30 samson stretch/side

10 single-leg calf raises/side

5 deep split squats/leg

15 PVC overhead squats

200-m run

1 set:

10 alternating foot-wrap single-leg squats

8 alternating single-leg squats to a target

6 alternating single-leg squats

1 set:

200-m run

:30 alternating single-leg squats

Metcon (Time)

5 rounds for reps:

400-m run

1:00 alternating single-leg squats


15:00-20:00 and 10+ reps/round.

Complex bodyweight workout.

Scale run distance to 300 or even 200-m. Scale single-leg squats to foot-wrap variation or walking lunge steps.

Accessory Work (Distance)

On an 8:00 clock:

Build to a max height barrier hop

– Build up to the highest object that you can successfully jump over.