Workout of the Day

Workout of the Day 20th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Single Leg DB RDLs, per leg

20 Alternating V-Ups

10 Inchworms


Front Rack Stretch – 1min

Lying Windmill – 20 reps


Metcon (Weight)

15min to find Heavy

Power Clean + Hang Power Clean + Power Clean

*Perform as one unbroken set, do not let go of the bar.


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 Power Cleans

12 Push Ups

18 Toes to Bar

Rx: 80/55kg

Int: 60/40kg

Sc: 40/30kg, Sit Ups
Workout Notes:

Target: 4-6 rounds

Heavy cleans and moderate rep gymnastics, the aim is to move consistently. Power cleans should be done as quick singles going every 5-8sec. Break the Push Ups and Toes to Bar up early and try to maintain consistent sets throughout.