Workout of the Day

Workout of the Day 25th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

400m Run

15 Goblet Squats

10 Single Leg RDLs, per leg

Workout Prep

2 Sets

4 Pull Ups

4 Toes to Bar

4 Squat Cleans (building weight every 2 reps)


Metcon (4 Rounds for time)

Every 8min x4 (32mins)

16 Pull Ups

16 Toes to Bar

8 Squat Cleans

[Cap per set: 5min]

Rx loads:

Set 1 – 80/60

Set 2 – 90/65

Set 3 – 100/70

Set 4 – 110/75

Scaling: Reduce load for set 1 but maintain same increments for each set, 10kg for males, 5kg for females.
Workout Notes:

Pull Ups and toes to bar should be done in big sets, no more than 2 sets per movements. Aim for unbroken sets as long as possible.

Cleans should be heavy but still possible to perform quick singles under fatigue from the gymnastics.