Workout of the Day

Workout of the Day 16th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

5 Inchworms to press up

10 Cuban Rotations

5 Snatch Balance (BB only)

10 Good Mornings (BB only)

Warm-up (No Measure)

Ring Dip Progression, perform 5-10 reps of each:

-Push Up with close elbows

-Bench Dip

-Box Dip

-Ring Dip


Metcon (Time)


Ring Dips

Power Snatch

Rx: 40/30kg

Int: 35/25kg

Sc: 20/15kg
This workout is very demanding on the shoulders, if you do not have the technical efficiency you may look to scale either movement to preserve the shoulders.


Warm-up (No Measure)

8 light KB Windmills, per arm

Banded Tricep Stretch