Workout of the Day

Workout of the Day 26th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

On a 12min Clock

1:00 Machine

10 Hanging Scap Retraction

5 Kipping Knee Raises

20 DB Hops

10m Walking Lunge


Metcon (No Measure)

Toes to Bar Development

9min EMOM

1 – 3-5 Strict Toes to Bar

2 – 20 Banded Straight Arm Pull Down

3 – 20 Big Kip Swings


Metcon (Time)

3 Rounds:

30 Toes to Bar

30 Push Ups

-Straight into-

5 Rounds:

80 DB Hops

20m Single Arm Overhead DB Lunge

[Cap 25min]

Rx: 22.5/15kg

Int: 22.5/15kg, 20 T2B/Push Ups

Sc: 10/5kg, 15 Knee Raises/Push Ups
Workout Notes

Target time – 18-20min

Two simple couplets back to back will test your shoulder endurance and then move straight into grunt work with some tired shoulders.

Break the toes to bar early, aim for 4-5 sets per 30 reps. Keep similar sets with the push ups so you don’t burn out.

Keep moving on the DB hops so you don’t lose time standing still. Aim for 10m sections unbroken in the lunge and switch arms at each end.