Workout of the Day

Workout of the Day 21st Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds per arm

5 Single Arm Dumbbell Snatch

5 SA DB Front Squat

5 SA DB Push Press

5 SA DB Overhead Squat


Pull-ups (3 x 8 Strict; 3 x 20-30s Hold. 90s Rest.)

3x 8 Strict Pull Ups

3x 20-30s Static Hold

90sec rest between each set.

Aim to perform sets of 8 strict pull ups with the same weight as last week.

The 20-30sec holds are done at 90°.


Metcon (AMRAP – Rounds and Reps)

In Teams of 2, 20min AMRAP

15 Toes 2 Bar

12 Deadlifts

9 Hang Cleans

6 Shoulder 2 Overhead

Rx: 70/45kg

Int: 60/40kg, Knees to Elbows

Sc: 40/30kg, V-Ups
For this workout you team members will take turns performing either the gymnastics movement (T2B) or one round of DT before changing roles. Challenge yourselves to go unbroken in each.