Workout of the Day

Workout of the Day 1st Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

7 Single Arm Suitcase Box Step Ups L/R

7 Single Arm DB Press L/R

20s Handstand Hold

30 Single Unders

Build to Squat Clean weight – 60%


Squat Clean (Every 2min x6 – 6 Squat Cleans @ 60%)

Today we are building our heavy barbell cycling capacity.


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Strict Handstand Push Ups

15 Devil’s Press

200m Run

Rx: 22.5/15kg x2

Int: 15/10kg

Sc: Just Burpees
Workout Notes:

Target score – 6+ Rounds

Today’s WOD has a high skill/strength gymnastics piece with some grunt work.

SHSPU should be in quick sets to avoid burnout if you can’t handle 10 unbroken. Keep sets short and rest quick.

Don’t stop on the Devil’s Press, they always suck. Go deep into the pain cave.

Maintain your form on the run and try to lengthen out your strides no matter how tired you feel.