Workout of the Day

Workout of the Day 27th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

400m Run, into

3 Rounds

10m Banded Lateral Shuffle L/R

10m Banded Monster Walk F/B

15 Banded Air Squats

Anke Mobility


Metcon (Weight)

Every 2:30 x5

2 Front Squats + 3 Back Squats

@73-78% Front Squat 1RM


Metcon (7 Rounds for time)

Every 3min x7

7 Strict Deficit Handstand Push Ups

8 Dumbbell Squat Snatches, alternating

200m Run

[Cap per set 2:30]

Rx: 4/2″ deficit, 22.5/15kg

Int: Strict HSPU, 22.5/15kg

Sc: Deficit Push Ups, Power Snatch
Workout Notes:

Target time – 2:00

We are working on short sets of strict pressing. Ideally unbroken, max 2 sets.

Move quickly through the DB Snatches and running but not full send. Keep times consistent and as close to the target time as possible.