Workout of the Day

Workout of the Day 6th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Plate Hops, 1min each

– Forward/Back

– Lateral

3 Rounds

30 Single Skips

15 Double Unders

Calf Stretch

Leg Swings


Deadlift (3-3-3-1-1-1)

Build to a heavy single. This should be around 90-95% of your PR and will give an idea of how your nervous system is before we move into the workout.


Metcon (Time)

3 Rounds

10 Deadlifts

25 Toes 2 Bar

100 Double Unders

[Time Cap: 9min]

Rx: 140/100kg

Int: 100/70kg

Sc: 50/35kg
I often get asked… “should I [go Rx] and just go slow or [scale] and go faster”. ‘Go Rx’ and ‘scale’ could be swapped out for anything whether it be [do 140] and [scale to 100] or [do T2B] and [scale to V-Ups].

The answer is always the same…




in that order…if you have to ask me then chances are you should probably scale. If you can’t look at the Rx version and either say “I can push myself to finish this fast” or “the movements look challenging but I’ve worked hard enough on them that I should be okay” you’re usually just going to end up frustrating yourself.

Scaling is necessary to ensure you are achieving the right intensity. So instead of telling me your score followed by the usual “I got [whatever] but I scaled” you should be saying “I scaled and it was a really good level for me, next time I might try a harder version!”.