Workout of the Day

Workout of the Day 10th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Game: Tic-Tac-Toe

2 Sets

12 Calorie Row

6 Burpees

10 Slam Ball (OR Sandbag Cleans) (light/moderate)

10 Pike Push Up

10 Squat with Slam Ball (Or Sandbag)

Gymnastics

Metcon (No Measure)

5×5 Strict Handstand Push Ups

Rx: Flat surface

Int: 1 abmat (not 2 or 3)

Sc: Strict Box HSPU

Metcon

Metcon (Time)

In Pairs:

30/24 Calorie machine (each, while partner 2 on burpees and switch)

25 Burpee to Target, 6″ above reach (each, while partner 1 on machine and switch)

30 Sandbag Clean (150/100) (split)

30/24 Calorie machine (each, while partner 2 on burpees and switch)

25 Burpee to Target, 6″ above reach (each, while partner 1 on machine and switch)

60 Strict Handstand Push Up (split)

30/24 Calorie machine (each, while partner 2 on burpees and switch)

25 Burpee to Target, 6″ above reach (each, while partner 1 on machine and switch)

[Cap: 24min]

Rx: As above

Scale loads as needed, keep HSPU strict.

*sub double KB cleans for SB cleans
Workout Notes

Target time – 18mins

A fun partner workout with a variety of gymnastics, cardio, and lifting heavy things!

Machine: Stay at moderate/fast pace here and aim to get done in 80-90 seconds

Burpees: If you go fast you could be done before your partner on the machine but that’s not a good strategy. Keep a steady pace.

Sandbag clean: Stay mentally tough here and use those hips! Make sure to clear the shoulder and avoid dipping underneath.

Strict handstand push up: Try to hold 5-7+ and keep rest minimal.