Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
KB Ankle Stretch
Wall Adductor Stretch
Lower Back Stretch
Squat Hold
Strength
Back Squat (10min to build to heavy single)
Deadlift (10min to build to heavy single)
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16-18-20
Back Squat
Deadlift
Rx: 40% of today’s 1RM
These are 2 very common movement patterns within CrossFit, therefore being able to handle the movement at higher weight and volume is obviously crucial. It is quite common in these sets for people to start to cramp. The combination of the hip hinge and squat pattern is taxing, which is why we are building up the resilience of the body.