Crossfit Garage – At Home

Workout Notes

– 4:00-8:00.

– Heavy DB load (50/70 lb or more).

– Reduce the DB load to complete each round of DLs in 3 sets or less. Scale to burpees over a line (rather than jumping over the DBs) as needed, but prioritize maintaining full volume even if it disrupts the stimulus.

Warm-up (No Measure)

1 set:

1:00 jumping jacks

1:00 mountain climbers

1:00 air squats

– No rest between movements.

3 sets:

:20 DB deadlifts

– Rest :20

:20 lateral burpees over the DB

– Rest :30-1:00.

Equipment Option (Time)

For time:

30 DB deadlifts

21 lateral burpees over the DB

20 DB deadlifts

15 lateral burpees over the DB

10 DB deadlifts

9 lateral burpees over the DB

– Use two DBs.

Bodyweight Option (Time)

For time:

30 weighted deadlifts

21 lateral burpees over a line

20 weighted deadlifts

15 lateral burpees over a line

10 weighted deadlifts

9 lateral burpees over a line

Skill Work (Weight)

Post-workout:

Every 2:00 x 3 sets:

:30 max DB bent-over rows

Stretching (No Measure)

3 sets:

:30 child’s pose

:15-:30 Samson stretch/leg