Workout of the Day

Workout of the Day 19th Jun

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

10m Lunge

5 Kip Swings

5 Squat jumps

10m Lunge

5 Knees to Chest

5 Broad jumps

10m Lunge

5 Toes to bar

5 Squat broad jumps

Mobility:

1min Lying Windmills

1min Pike Stretch

Build to first attempt of Clean & Jerk [~70% of 1RM] (10min)

Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

12 Deadlift

12m Front rack walking Lunge

12 Deadlift

12m Front rack walking Lunge

12 Toes to Bar

12m Overhead Walking Lunge

12 Toes to Bar

12m Overhead Walking Lunge

*add 6 reps to Deadlift and Lunge after each completed round

Rx & Int: 22.5/15kg DBs

Sc: 15/10kg DBs, Straight leg sit-ups

Non-Nationals athletes: Sub DBs for KBs

Followed immediately by 5min to find 1RM Squat Clean & Jerk (11:00 – 16:00)

Squat Clean and Jerk (5min to find 1RM)