Workout of the Day

Workout of the Day 11th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

30 Single Unders

5 Box Jumps, step down

5 Muscle Cleans – light


Metcon (AMRAP – Rounds)

30min EMOM

1: 60 Double Unders

2: 3 Box Jumps 48/40″

3: 3 Power Cleans 100/70kg

Scale loads & box height as needed, power cleans should be no more than 70%.
Workout Notes

Today is a skill/strength piece turned conditioning. You’ll need to focus on every rep.

Double Under: Experience athletes should be aiming to complete these in under 40s. If you don’t have double unders yet use this minute to practice.

Box Jumps: They’re high so use a step in if needed, big arm swing , hip drive, and focus will be key.

Power Clean: Heavy singles, set up properly for every lift and focus on fast elbows as you move under the bar for the catch.