Workout of the day 27th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1km run 2 rounds for quality: 10 Seated leg lifts 20 sec Top of the pistol hold* 20 sec Bottom of the pistol hold* 10 alt. Pistols for quality (full hip extension at the top before changing legs) *First complete one leg, then the other leg, then move on to the 2nd round. Strength Metcon (Weight) Snatch EMOM As an EMOM, find your 1RM Snatch Rx […]

Workout of the Day 25th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min front rack mobility 2 rounds 1:30 machine 10 Jumping pull ups 14 Cossack squats Gymnastics Metcon (No Measure) For quality 1. 1 x 5 Jump to hollow 2. 2 x 3-5 BMU Kip swings 3. 2 x 1-3 Hip to bar 4. 2 x 1-3 Jumping bar muscle up 5. 2 x 1-3 Bar muscle upOnce again, work through all progressions with purpose. Metcon […]

Workout of the Day 24th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 KB windmills L/R 8 SA DB strict press L/R 8 Kang squats Then, with an empty barbell 2 Rounds 5 Push press 5 Jump to split 5 BTN jerk 5 Split jerk Strength Metcon (No Measure) 7 Sets, go every 2 min Thruster + Power jerk + Split jerkBuild to daily max for the complex Metcon (No Measure) 7 Sets, go every 2 […]

Workout of the Day 23rd Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog into 3 rounds of: 5 Inchworms 10 Hollow rocks 15 Banded squats Gymnastics Metcon (No Measure) Skill Development: TTB 1. 2 x 5 Slow motion kip swings (= slow change from hollow to arch) 2. 2 x 5-8 Kip swings 3. 2 x 5-8 Leg raises to 90 degrees 4. 2 x 5-8 Leg raises above 90 degrees 5. 2 x 5 Straight leg […]

Workout of the day 21st Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon Metcon (Calories) In Pairs, 30min AMRAP Max calorie Assault Bike or Row Every 5mins each partner must perform 3 rounds of “Cindy” Cindy: 5 Pull-ups 10 Push-ups 15 Air squats Int: 6-9-12 rep Cindy Sc: 3-6-9 Cindy

Workout of the Day 20th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 10 Wall slides 10 Wall squats 20 Single leg RDLs then… 2 Rounds with a light weight: 5 Snatch Deadlifts 5 Hang Power Snatch 5 Overhead Squat 5 Squat Snatch Strength Metcon (Weight) Every 90s x 15 sets (22min) 1 Squat Snatch Start at 50-60% and increase 2.5-5kg every 2 successful lifts.For today’s lifting we are working on a full squat snatch. […]

Workout of the Day 18th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Wrist Flow 1:00 Passive Hang – 2 rounds – 5 Kick to handstand 10 Air squats 30 Single unders Gymnastics Metcon (No Measure) 10min Skill practice on either SHSPU or RMU SHSPU – https://youtu.be/oOy11Rjl7h0 RMU – https://youtu.be/omp41_msEJY Metcon Metcon (2 Rounds for time) For Time, partition anyhow 300 Double Unders 20 Ring Muscle Ups -Rest until 15:00- For Time, partition anyhow 150 Air Squats 40 […]

Workout of the Day 17th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10m Banded Lateral Shuffle 10 Banded Squats 10 Glute Bridges 10 Bird Dog 10 Push Ups Then… 2 Rounds, with a light barbell: 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks Metcon Metcon (Time) “Double D.T.” 10 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx+: Solo Rx: 70/45kg, R4R Int: 60/40kg, R4R Sc: 40/30kg, R4R [Cap = 25 min]Workout Notes: […]

Workout of the Day 16th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 cal Assault Bike 10 Narrow Stance Squats 10 Cossack Squats Metcon Metcon (3 Rounds for time) 0:00 – 10:00 21-15-9 DB Front Squats *200m before each round + at the end 10:00-20:00 21-15-9 Burpee Over DBs *200m before each round + at the end 20:00-30:00 21-15-9 Burpee Over DBs DB Front Squats Cap per set = 7 min Rx: 2x 22.5/15kg Int: 2×15/10kg […]

Workout of the Day 14th Nov

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Waiter Game Then, 3 Rounds 10m Banded Lateral Shuffle L/R 15 Banded Squats 10 Inchworms Metcon Metcon (Time) 3-6-9-12-15-18-21-24 DB Snatch, alternating DB Box step up -Directly into:- 24-21-18-15-12-9-6-3 DB Thrusters, single arm Burpee over DB [Cap 25min] *No rest between parts. **One DB for all movements. Rx: 24/20″, 22.5/15kg Int: Same as Rx Sc: 20″, 15/10kgWorkout Notes: This is a long slog. Working up from […]