Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
On an 8min Clock
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.
Metcon (2 Rounds for reps)
18 Hang Power Cleans
18 Push Ups
-Rest until 20:00-
12 Front Squats
[Targets – 9+/7+ rounds]
Int: 30/20kg, 1 abmat
Sc: 20/15kg, DB Strict Press
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
WHEN TO SCALE:
– Scale to hit the target score
– Scale to stay unbroken on part 2
– Scale barbell so it is ‘light’