Workout of the Day

Workout of the Day 7th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets

:45 Handstand hold

20 Alternating V-Ups

10 Banded Good Mornings


Metcon (Time)

Handstand Push Up

50 reps for time

[Cap 5min]

Rx: Strict

Int: Kipping

Sc: Push Ups
[Target 2:30]

This gymnastics capacity test should will help you gauge what level your pressing strength is at. If you can finish under the target time you have the ability to consider moving up a level. If you can’t complete 50 reps within the cap your ego is getting in your way.


Metcon (Time)

3 Rounds

21 Handstand Push Ups

15 Burpee Over Bar

9 Deadlifts

[Cap 11min]

Rx: Strict, 140/100kg

Int: Kipping 110/75kg

Sc: 30s HS Hold, 80/50kg
[Target time: 8min]

Be aggressive on the gymnastics and burpees but brace yourself for the deadlifts!

HSPU should be done in no more than 5 sets each round.

Keep burpees quick and stay low.

Deadlifts should be 1-2 and not over 70% 1RM.