Workout of the Day

Workout of the Day 14th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

On an 8min clock:

30 Single Unders

15 Banded Squats

5 Inchworm + Strict Pull Up

Barbell Prep:

5 Clean Deadlift

5 Clean High Pull

5 Muscle Clean

5 Power Clean

5 Squat Clean


Squat Clean (3-3-3-3-3 @ 75%+)


Metcon (Time)

Buy In: 150 Double Unders (2min cap)

Straight into…


Wall Balls

Sit Ups

Buy Out: 150 Double Unders

[Cap 12min]

Rx: 9/6kg

Int: 9/6kg, 100 DUs

Sc: 6/3kg, 200 Single Skips
Workout Notes

Target time – Sub 9min

Today’s workout is a light weight burner. Breathing and pacing is key to making it possible to go unbroken.

Double Unders – Keep the shoulders loose and aim for unbroken. Tactical breaks may help keep the heart rate down before the wall balls.

Wall Balls – Use your leg drive to save the shoulders. As you fatigue focus on keeping the chest up.

Sit Ups – go for it on these. No need to break, just keep moving.