Workout of the Day

Workout of the Day 15th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

200m jog

10 Single leg RDL, per side

5 Tempo Push-ups (5010)


Workout Prep

5 min practice with Sandbag cleans

Metcon (2 Rounds for time)

5 rounds

200m run

5 Sandbag cleans, 150/100lb

Rest 5 min

5 rounds

200m run


Time cap per set = 12 min

Rx: as above

Int: Reduce load, 1 ab-mat

Sc: 15 KB Swings, 15 Push-ups
Workout Notes

Two fun couplots with some odd object lifting and strict gymnastics.

Push the pace on the run, these should take no longer than 1 minute.

Aim to hit a rep every 8 seconds on the sandbag cleans, use a powerful hip drive and lift as one movement.

The HSPU should be in 1-2 sets max with solid body position dont get sloppy through the midline.