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

200m Run, increasing speed

25 Single Unders

8 KB Windmills per arm

1min Overhead Stretch

1min Squat hold


Metcon (4 Rounds for time)

Every 7min x 4

400m Run

75 Double Unders

10 Squat Cleans

Set 1 – 40/30kg

Set 2 – 60/40kg

Set 3 – 75/50kg

Set 4 – 90/55kg
A solid conditioning piece with some higher rep cleans under fatigue. Composure is important when coming in for the double unders.

The cleans will progressively get heavier so drilling the technique early on will help in later rounds.

Make the last rep look like the first!