Workout of the Day

Workout of the day 8th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

KB Ankle Stretch

10 ITYs

Tabata Overhead Squat

8 Rounds

20s Bottom of Squat Hold

10s Rest


Metcon (Weight)

10mins to Build to heavy Overhead Squat from the floor.

This will be taken from the floor and involve a power clean – jerk to back rack – BTN jerk – into OHS.

Build to a comfortable heavy single.


Metcon (3 Rounds for reps)

In Teams of 3:

In a 7:00 Window:

100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats (40/30)

– Rest 3:00 –

In a 6:00 Window:

75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (50/35)

– Rest 3:00 –

In a 5:00 Window:

50/30 Calorie Assault Bike

Time Remaining – Max Thrusters

Three scores – total reps from each part.

One bar per team, either find a team of similar ability or find a compromise in load and rep schemes.