Workout of the Day

Workout of the Day 13th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

200m jog

8 Scap pull ups

4 Kip swings

4 Pull ups

4 Push ups

4 Down ups


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



Metcon (Time)


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+.