Workout of the Day

Workout of the Day 28th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

50 Single Unders

10 Cossack Squats

5 Light Double DB Squats (2s down, 2s hold, explosive up)

5 DB Strict Press

Workout Prep:

20 Double Unders

5 4 DB Thrusters


Metcon (Weight)

Clean Deadlift + Clean + Jerk

3x 1+1+1 @ 75%+

Rest 2min between lifts
We are looking to build up to 75% then hit 3 solid sets with good form and speed.


Metcon (Time)

5 Rounds

50 Double Unders

15 Double DB Thrusters

[Cap 12min]

Rx: 22.5/15kg

Int: 50 DU, 10 DB Thrusters

Sc: 100 Singles, 10/5kg
Workout Notes:

[Target Time: 9min]

Double unders should be quick and unbroken. Focus on keeping the shoulders relaxed and breathing. We are aiming for 1-2 sets on the dumbbells each round. Be explosive out of each squat!