Workout of the Day

Workout of the Day 15th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Machine

10 Bent Over Row w/barbell

10 Scap Pull Ups

10 Kip Swings

Warm-up (No Measure)

3 Rounds

1:00 Machine

10 Bent Over Row w/barbell

10 Scap Pull Ups

10 Kip Swings

Gymnastics

Metcon (No Measure)

Pull Up Development

Rx:

4 Sets for quality

9 Toes to Bar

6 Pull Ups

3 Chest to Bars

*unbroken

Sc:

8min EMOM

3 Strict Pull Ups + 3 Kipping Pull Ups

*use band if necessary

Metcon

Metcon (AMRAP – Reps)

Steroid Cindy

20min AMRAP

8 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

4 Rounds

10 Strict Pull Ups

20 Push Ups

30 Air Squats

2 Rounds

20 Strict Pull Ups

40 Push Ups

60 Air Squats

1 Round

40 Strict Pull Ups

80 Push Ups

120 Air Squats

Rx: As above

Int: As above

Scaled: Banded Pull Ups – ok
Workout Notes

Target Score – 500+

We are testing capacity in body weight movements today.

Strict Pull Ups – Quick singles are fine, pick a pace that allows you to get back on the bar quickly. Make sure every rep starts from the bottom of the hang position.

Push Ups – Break these up more than you think. Don’t sag through the hips and midline, keep a tight core to create a straight line for the feet to the shoulders – seeing a lot of these reps lately 😉

Squats – Make every rep look the same from the first to the last.

Consider scaling the rep scheme to keep movement more consistent.