Workout of the Day

Workout of the Day 12th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

1:00 Bike

9 Back Squats

7 Hang Power Cleans

5 Shoulder to Overhead


1:00 Couch Stretch

1:00 Childs Pose


Metcon (Time)

63 Back Squats

45 Hang Power Cleans

36 Shoulder to Overhead

Rest 5:00

42 Back Squats

30 Hang Power Cleans

18 Shoulder to Overhead

Rest 5:00

21 Back Squats

15 Hang Power Cleans

9 Shoulder to Overhead

[Total Cap: 40min]

Rx: 40/30-60/40-80/50

Int: 30/20-40/30-50/35

Sc: 20/15-25/17.5-30/20
Workout Notes

[Target time: sub 8min per set]

Today our strength work IS our conditioning. We want to get comfortable cycling the barbell at 3 significantly different loads – Light/Moderate/Heavy.

Scale to keep technique solid, always consider how the final S2OH will feel.