Workout of the Day

Workout of the Day 3rd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

200m Run

10m Banded Lateral Shuffle

15 Banded Air Squats (around the knees)

5 Inchworm to Strict Pull Up


Metcon (No Measure)

On a 10:00 clock:


20 Kip Swings

15 Kipping Pull Ups

10 Jumping Bar Muscle Ups
Move slowly and with purpose to build good technique (NO CHICKEN WINGS).

If you finish early practice Bar Muscle Ups but don’t rip!


Metcon (2 Rounds for time)


Thrusters 60/40kg

Bar Muscle Ups

[Cap 12min]

-At 15:00-


Front Squats 80/60kg

Bar Muscle Ups

[Cap 27min]

Score = time per section

Rx: As above


Thr 50/35kg, FS 70/45kg, 9-6-3 BMU

Sc: 40/30kg, 60/40kg, 12-9-6 Burpee Pull Ups
[Target times 9min per section]

Attack the first workout and then see how well you can recover for part two.

Thrusters should be in bigger sets or smart breaks to minimise rest.

Challenge yourself on the gymnastics movement here. Aim for unbroken but if you can’t try to hit one big set then break into quick sets after that.