Workout of the Day

Workout of the Day 4th Feb

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Dowel Pass Throughs

10 Scap Pull Ups

5 Inchworms

Warm-up (No Measure)

Pull Up Skill Development

5×1 Jump to Hollow

3×5 Kip Swing

3×3 Kipping Pull Up

Accumulate 30 reps of box drill

*Use either a butterfly or kipping pull up technique, this will depend on what you prefer or are more likely to develop in the next 3 weeks.
When performing the drills exagerate the tension through the lower body and midline.


Metcon (AMRAP – Reps)

Every 3min for 15mins

200m Run

12 Pull Ups

12 Power Cleans

Max Air Squats in remaining time

Rx: 40/30kg

Int: 7 PU & 7 PC, same loading

Sc: Reduce reps further & reduce load
The goal of today is to have really good quality sets on the pull ups and power cleans. Aim to do each one in 1-2 sets.

If you can do that well push the squats, if not slow down and use it as recovery.