Workout of the Day

Workout of the Day 16th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

5 Burpees

10 J-Curls

20 Single Leg RDLs


Deadlift (Build to 3RM (15min))


5 @ 50%

3 @ 60%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%


Metcon (Time)

Diane Bailey



Strict HSPU

[Cap 7min]

Rx: 140kg/100kg

Scaled: Normal Diane (below)
This is essentially an Rx+ variation of the benchmark Diane. If you can do Diane sub 5min give this a go. If you can’t, don’t give it a go. Do Diane and go for sub 5!

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Workout Notes

Target time -4-5min

A classic crossfit benchmark with a heavy barbell and high skill gymnastics.

Deadlifts – We are aiming for quick sets or unbroken for the stronger athletes. Something like 7-7-7/5-5-5/3-3-3 can help control the fatigue here.

HSPU – Use your kip! Drive hard with the hips and stay tight in the lockout.