Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
200m jog
8 Scap pull ups
4 Kip swings
4 Pull ups
4 Push ups
4 Down ups
Strength
Metcon (Weight)
Power Clean + Hang Power Clean (1+1+1+1) @ 60-80%
Start at 60% of 1RM power clean and increase by 5% each set.
The order of the complex goes:
1. Power Clean
2. Hang Power Clean
3. Power Clean
4. Hang Power Clean
*unbroken
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Front squats, 53/35kg
Burpee over bar
C2B pull-ups
Time cap = 18 min
Rx: 53/35kg
Int: 40/30kg, Pull-up
Sc: 30/20kg, Ring rows
Workout Notes
A fun triplet where the movements are simple and easy enough that we should be able to hold a steady pace.
The front squats are light but the bigger sets in the beginning will create a lot of fatigue. Try to stay unbroken as long as possible.
Don’t get lazy on the burpee standards, two foot take off and landing. If you make excuses now you will pay for it later in the Open.
Scale the pull ups to a variation that you can hit consistent sets of 5+.