Workout of the Day

Workout of the Day 19th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Hip Activation:

10 Banded Shuffle L/R

10 Monster Walk L/R

10 Glute Bridges

10 Single Leg Glute Bridge

10 Bird Dogs L/R

10 Banded Squats

3 Rounds

10 Wall Squats

10 Dowel Pass Throughs

3 Kick to Handstand

40 Single Unders


Metcon (Time)

3 Rounds

30 Overhead Squats 35/25kg

30 V-Ups

90 Double Unders

[Cap 12min]

Rest til 15:00 then begin…

For Time:

180 Double Unders

60 V-Ups

30 Overhead Squats 60/40kg

[Cap 8min]

Rx: As above

Int: 20/15 & 40/30kg

Scaled versions:

3 Rounds

30 Front Squats 20/15kg

30 Leg Lifts

90 Single Unders

For Time:

180 Single Unders

60 Leg Lifts

30 Front Squats 40/30kg
Workout Notes

Target Times:

Set 1 – 8:00

Set 2 – 6:00

Go fast on the 3 rounder. Overhead squats are light and you should be aiming to keep the bar overhead for the entire set each time. Rest in the transitions and keep the midline tight.

Part 2 will be more about stabilising the bar for the overheads as they come later in the workout after a lot of other work. Keep the shoulders active and the chest up.