Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Ankles-Knees-Hips
1min Kneeling
1min Kneel to Squat
1min Varying width squat
Skills
Metcon (No Measure)
Butterfly Pull Up Progressions
2x 30sec each Hollow & Arch
2×10 Kipping Swings
30 “perfect reps” Butterfly Box Drill
To develop the butterfly pull we must be comfortable finding and moving between hollow and arch positions then develop the timing to use that momentum to assist our pull with the arms.
So our focus is as follows (in order):
1. Positions – Hollow & Arch
2. Timing
3. Getting our chin over the bar
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Power Snatches (40/30)
5 Overhead Squats (40/30)
5 C2B Pull Ups
Scaled:
5 Power Snatches (30/20)
5 Overhead Squats (30/20)
5 Jumping Pull Ups
CrossFit45 WOD
Metcon (Time)
5 Rounds
400m Run
15 Box Jumps
15 Wall Balls