Workout of the Day

Workout of the Day 8th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

50 Single Skips

10 Alt Lunges

10 Squats

10 Alt Toe Touches

5 Inchworms

50 Single Skips


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!


Metcon (Time)

3 Rounds

20 V-Ups

20s Hollow Hold

20m Handstand Walk