Workout of the Day

Workout of the Day 13th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

Muscle Up Transition Drills

8min EMOM

Spend 20-30sec in each position

1: False Grip Hang from rings

2: Bottom of Dip

3: Support position/Top of Dip

4: 1-3 Ring Muscle Ups


Metcon (Time)

200m Run

15 Ring Muscle Ups

200m Run

20 Thrusters

200m Run

25 Strict HSPU

200m Run

30 Hang Power Cleans

200m Run

35 C2B Pull Up

200m Run

40 Sumo Deadlift High Pull

Rx: 50/35
Scale movements and loads appropriately, if you have to revert to singles on any of the movements you have not mastered that movement to the level necessary to perform it in a workout.

Technique > Consistency > Intensity

Metcon (No Measure)

Core Conditioning:

4 Rounds – 30sec on, 30sec off

Hollow hold

Hollow rock


Side Plank Raises

CrossFit45 WOD

Metcon (Time)


Toes 2 Bar/V-Ups

Box Jumps (24/20″)

Weighted Sit Ups (9/6)

Push Ups