Workout of the Day

Workout of the Day 19th Oct

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

On an 8min Clock

1:00 Machine

7 Hang Power Clean (empty barbell)

7 Front Squats (empty barbell)

7 Push Ups

:30 Handstand hold


Front Squat (Build to 6RM, 2×6 @ 90%)

10mins to build to 6RM + 5mins to perform 2 drop sets of 6 reps at 90% of today’s 6RM.

[15min total]


Metcon (2 Rounds for reps)

12min AMRAP

18 Hang Power Cleans

18 Push Ups

-Rest until 20:00-

8min AMRAP

12 Front Squats


[Targets – 9+/7+ rounds]

Rx: 40/30kg,

Int: 30/20kg, 1 abmat

Sc: 20/15kg, DB Strict Press
Workout Notes

Today’s workout is a light barbell and body weight movement workout.

We want high reps in all movements, going unbroken for most of the barbell work.

Hang cleans will be most dependent on grip, use hook grip! Front squats should be light and unbroken throughout.

Breaking up the push ups would be smart to avoid blowing up.

Strict HSPU should still be unbroken or 2 sets max


– Scale to hit the target score

– Scale to stay unbroken on part 2

– Scale barbell so it is ‘light’