Workout of the Day

Workout of the Day 15th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

10 Air Squats

10 Kick to Handstand

10 Lunge Steps

10 Tuck to Handstand

10 Pistols

10 Pike to Handstand


Back Squat (5-5-5-5-5, starting at 75%)

Same as pull ups, this was done too fast last week. If you don’t rest adequately you cannot build strength.

Rest 3-5min between sets and increase as you go. If you don’t feel good, stay at 75%.


Metcon (Time)


Push Jerk

Chest 2 Bar Pull Up

Rx: 60/40kg

Int: 50/35kg, Pull Up

Sc: 30/20kg, Jumping Pull Up
Similar to Fran, the faster athletes will complete this is under 4mins, the majority should not need more than 7min.


Warm-up (No Measure)

30s Pidgeon Pose, per side

1:00 Couch Stretch, per side