Workout of the Day

Workout of the Day 15th January

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)


1min Kneeling

1min Kneel to Squat

1min Varying width squat


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 (AMRAP – Rounds and Reps)

10min AMRAP

5 Power Snatches (40/30)

5 Overhead Squats (40/30)

5 C2B Pull Ups


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