Workout of the Day

Workout of the Day 19th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10m Bear Crawl

10m Duck Walk

10 Bottoms Up KB Press, per side

10 Overhead Squats w/ dowel

Strength

Metcon (Weight)

10min EMOM

1: 3 Front Squats

2: 6 Back Squats

Performed at 66-69% of 1RM Back Squat

Metcon

Metcon (3 Rounds for reps)

3min AMRAP

200m Run

21 Burpees Over Bar

Max Overhead Squats (40/30)

3:00 Rest

3min AMRAP

200m Run

18 Burpees Over Bar

Max Overhead Squats (50/35)

3:00 Rest

3min AMRAP

200m Run

15 Burpees Over Bar

Max Overhead Squats (60/40)
We are looking to develop your squatting endurance under fatigue. Choose a weight you can perform relatively easily for the first AMRAP and build from there in 5-10kg increments.

If you struggle with overhead squat positioning switch to front squats.