At Home – Wed, Dec 21
CrossFit Timoro – At Home
Warm Up (No Measure)
WARM-UP
2 sets:
25-ft lateral bear crawl/direction
15 DB RDLs
10 consecutive step-ups/leg
10 DB presses/arm
10 wall squats
1 set:
5 burpees
6 DB step-ups
5 DB object step-ups
10 deficit DB deadlifts
5 single-arm DB overhead squats/arm
– Rest as needed.
1 set:
5 DB object step-ups
10 deficit DB deadlifts
5 single-arm DB overhead squats/arm
5 burpee broad jumps (4 ft)
– As fast as possible.
Pre Workout (No Measure)
EMOM 10:
Min. 1 | :30 supermen
Min. 2 | 3 wall squats
Metcon (Time)
EQUIPMENT
For time:
15 DB burpee object step-ups or step-overs
30 deficit DB deadlifts
15 single-arm DB overhead squats/arm
15 burpee broad jumps (4 ft)
– Use two DBs for the burpee object step-ups/step-overs and the deadlifts.
SCORE:TOTAL TIME
BODYWEIGHT
For time:
15 weighted clean burpees
15 weighted single-leg squats/leg
15 weighted single-arm overhead squats/arm
15 burpee broad jumps (4 ft)
– Perform all reps of the single arm and single leg movements on one side before switching to the second side.
– For the clean burpees, perform a burpee, lift an object up over a target, and then traverse the target.
WORKOUT NOTES
~10:00. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor.
Heavy DBs (50/70 lb).
Reduce DB load if needed, but try to use “heavier than normal” loading. Reduce box height as needed.