Workout of the Day

Workout of the Day 13th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Squat Prep – 2 Rounds

30sec Pidgeon Pose, per leg

10 Squat Jumps

30sec hold in Squat with empty Barbell


Back Squat (Build to 1RM + One Max Out set at 85%)

12min to find 1RM. Rest 5mins, then perform as many reps as possible with 85% on the bar.

This is a neuromuscular efficiency test, a measure of how good your nervous system is at stimulating motor units in the muscle. For this to be accurate you must go to absolute failure on the sets.

High NME 2-3 reps

Mid range 4-7 reps

Poor NME 8+ reps

Try to maintain a good tempo and only stop when you cannot perform another rep or your technique breaks down to the point where it is unsafe to continue.


Metcon (Time)

5 Rounds

200m Run


1:00 Rest