Workout of the Day

Workout of the Day 12th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

3 Rounds

5 Inchworm + Strict Pull Up

5 Barbell Power Cleans

5 Barbell Push Press

Metcon

Metcon (Time)

Glen *modified

30 Clean & Jerks

1600m Run

30 Strict Pull Ups

1600m Run

100 Burpees

[Cap 40min]

Rx: 60/40kg

Int: 50/35kg, 1200m Run, 75 Burpees

Sc: 40/30kg, 1km Run, 50 Burpees
Workout Notes:

Target time – sub 35min

This is a slightly modified version of the Hero WOD – Glen. Although running dominant, we are testing high rep barbell cycling and gymnastics.

Find a good rhythm on the clean and jerks and pull ups. Short sets and short rests.

Aim for a consistent pace on both runs and push hard from the turnaround point.

Keep moving on the burpees, it doesn’t matter how slow you go, just don’t stop!