Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 12 min clock 15/12 cal Machine 30 Single unders 10 Single KB thrusters 3 Rope pull-ups Gymnastics Metcon (No Measure) Skill Development: Rope climbs 3 Jump to hang + 5 second hang from rope 5-7 Rope pull-ups / Leg assisted 5-7 Knee to chest 3-6 Rope anchors 3x 1 Jump to rope + Anchor stand ups If you are confident with Rope Climbs, perform: […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m run 15/12 cal machine 20m Walking lunge 10 Lying Windmills Metcon Metcon (Time) 5 Sets 500m Row at fast pace 250m Row easy pace *no rest between sets Refer to image below for distance conversion on other machinesWORKOUT NOTES Today we have a conditioning workout aimed to help develop your 2km row pacing. The fast 500m row should be at your 2km PR […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m jog 20 Bird dogs 10 DB strict press 4 Strict pull-ups Strength Back Squat (3-2-1-1-1-1) Build to heavy single then perform 3 drop sets at 95% Example sets: 3 @ 85% 2 @ 90% 1 @ 95%+ 3×1 @ -5% Metcon Metcon (Time) 18-15-12-9 Wall Ball Burpee to target Strict pull-up [Time cap = 15 min] Rx: 9/6kg, Pull-ups: 10/5kg DB between feet […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 2 rounds: 15 Kneel to squat 15 Kip swings 15 Air squats 15 Double unders Metcon Metcon (AMRAP – Reps) In pairs, 25min AMRAP 100 Front squats, 40/30kg 75 Pull-ups 50 Power cleans, 60/40kg 25 Bar muscle ups Max cal Assault Bike *Partner must perform 30 DU to switch in.

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 1:00 Machine 10 Box jump, step down 10 Clapping push-ups 10 Teacups, per side Weightlifting Deadlift (4-3-2-1-1-1) Perform 4 working sets, example loadings: 4 @ 75% 3 @ 80% 2 @ 85% 3×1 @ 90%+ Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800m run Line drills: – Lunge & twist – Soldier kicks – Hurdler – High knees – Butt kicks – Side shuffle – High bounds Gymnastics Metcon (No Measure) Skill Development: TTB 1. 3x 5 Kip swings 2. 3x 5-10 Straight leg TTB 3. 3x 5-10 Tucked TTBPerform each set for quality. If you are unable to do full TTB focus on the kip swing and […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 500m row 30 sec KB ankle stretch 15 Goblet squats 10 Scap pull-ups Gymnastics Metcon (AMRAP – Reps) 10 min EMOM 1: 5 Strict pull-ups + 10 Kipping pull ups, unbroken 2: 10 Push-ups + 5 BurpeesScore = total reps completed Strict movements must be completed first before kipping, both short term and long term. Metcon Metcon (Time) 33-27-21-15-9 Wall ball Row calories Time […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m jog 20 Cossack squats 5 Strict pull-ups 5 Burpee broad jumps Strength Metcon (Weight) Clean Pull + Power Clean (1+3) Build to daily max in the complex Metcon Metcon (5 Rounds for time) 5 rounds, each for time: 200m Run 4 Power cleans 5 BMU 2 min Rest between rounds Total time cap = 20 min Rx: 100/70kg Int: 80/50kg, Burpee C2B Sc: […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 min clock 12/10 cal Machine 10 Inchworms 15 Banded squats 20m Walking lunge Strength Back Squat (3-2-1-2-3) Every 90 seconds x 5 set 1 – 3 reps @ 80% of 1RM set 2 – 2 reps @ 85% of 1RM set 3 – 1 reps @ 90% of 1RM set 4 – 2 reps @ 88% of 1RM set 5 – 3 reps […]

Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon Metcon (Time) In Pairs, For time: 30 BB Front rack lunges 20 Muscle ups 800m Run 30 Hang power cleans 30 Box jumps, 30/24in 30 Strict HSPU 45 Front squats 30 SHSPU 30 Box jumps, 30/24in 30 Hang power cleans 800m Run 20 Muscle ups 30 BB Front rack lunges Time cap = 35 min Rx: 70/45kg Int: 50/35kg Sc: 35/25kgWORKOUT NOTES Today is our partner workout and we […]