Workout of the Day

Workout of the Day 18th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

This week will be the same as past Monday’s, with one small difference. Instead of just showing up for your ‘turn’ and then running off (often without packing up the gear you used), everyone who is there for class is there for the warm up, the first heat, the second heat, and the pack up/cooldown.

If we go over time and you have to leave that is understandable but if you “don’t want to go first” so show up 15mins late OR go in the first heat so you can leave early just take a second to consider that everyone else showed up on time or stuck around until the end to watch and cheer you on.

Warm-up (No Measure)

2 Rounds (increasing load for 2nd round)

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

10 Jumping Bar Muscle Ups

2-5 Unbroken Bar Muscle Ups

1 Round

5 Snatches

6 Burpees over bar

-rest-

1 Round

2-5 Bar Muscle Ups

6 Burpees over bar

Metcon

Today’s alternative is the scaled version. There are four scenarios you may find yourself in:

1. Want to retest and can do muscle ups –> Do 19.4

2. Want to retest but can’t do muscle ups –> Do 19.4 scaled

3. Don’t want to retest –> Do 19.4, sub burpees for 200m

4. Unable to do 19.4 due to injury –> Speak to the coach about scaling options

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period