Workout of the Day

Workout of the Day 23rd Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Jog

into 3 rounds of:

5 Inchworms

10 Hollow rocks

15 Banded squats


Metcon (No Measure)

Skill Development: TTB

1. 2 x 5 Slow motion kip swings (= slow change from hollow to arch)

2. 2 x 5-8 Kip swings

3. 2 x 5-8 Leg raises to 90 degrees

4. 2 x 5-8 Leg raises above 90 degrees

5. 2 x 5 Straight leg TTB


Metcon (AMRAP – Reps)

12min AMRAP


Wall balls, 9/6kg


Rx: as above

Int: Half TTB reps

Sc: Sit-ups
Workout Notes:

Today’s workout is a classic couplet with movements we should be very familiar with.

Keep tight in your kip swings to help generate power in the TTB.

The first 3 sets shoud be close to unbroken then break each movement up into short manageable sets.

When to scale:

– Scale to maintain good sets on TTB

– Scale to ensure hands do not rip!!!