Workout of the Day

Workout of the Day 4th Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Start of class, together…

800m Jog

1min Kneeling

10 Kneel to Squat

10 Narrow Stance Squats

Before your heat…

2 Rounds:

4 Clean & Jerks

6 Box Jumps

8 Pistols

Rd 1 – 1st weight

Rd 2 – 2nd weight


2 Clean & Jerks at 3rd weight

2 Clean & Jerks at 4th weight (if you think you will make it there)


Again we have to squeeze 2x 20min heats into a 60min time slot. Don’t complain or get fussy about “your warm up”, get on with it and help everyone out by being prepared.

The first part of the warm up is a general piece to get the blood flowing and loosen up the hips, knees, and ankles. The second part is specific to the movements. If you have any issues with front rack or overhead spend time before class mobilising these positions also.

Athletes will have to load their own bars with assistance from their judge, but remember, once you have started the clean and jerk no one else can touch your barbell, e.g. tightening clips, moving the bar back into position.

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes