Workout of the Day

Workout of the Day 28th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Barbell Yoga

-2 Rounds-

5 J-Curls

5 Kang Squats

5 BTN Thrusters

1:00 Hip Flow


Back Squat (5-5-5-5-5)

Starting at 70% and increasing load.


Metcon (Time)

30 Bear Complexes

Rx: 70/45kg

Int: 45/30kg

Sc: 20/15kg
Bear Complex is:

– Power Clean

– Front Squat

– Shoulder to Overhead

– Back Squat

– Shoulder to Overhead

– Return to floor

Scale to allow GOOD movement. Perform the MECHANICS correctly first, do this with CONSISTENCY, then add INTENSITY.

P.S. More weight does not help you move better. Being more aware of your movement helps you move better (and listening to your coach).