Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
50 Single Skips
10 Alt Lunges
10 Squats
10 Alt Toe Touches
5 Inchworms
50 Single Skips
Strength
Back Squat (5×5 @ 65%)
New strength cycle. Our focus is on building leg strength which will transfer to other CrossFit movements such as cleans, snatches, wall balls, and thrusters. Therefore, we avoid using the low-bar back squat and instead use high-bar because it favors an upright torso and activation of the quads as well as the posterior chain.
Deadlift (20-10-10)
Perform each set at 50% of 1RM. These are to be done unbroken and preferably without a belt to help build strength endurance in the lower back. Don’t let your back round!
Accessory
Metcon (Time)
3 Rounds
20 V-Ups
20s Hollow Hold
20m Handstand Walk