Workout of the Day

Workout of the Day 8th May

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

:45 Passive Hang

:15 Chin Over Bar Hold

Day 8

3 Sets

5 Prone Grip Pull Ups

Max Supine Grip Pull Ups

Rest 90sec

Scaling the Challenge:

Level 0 – Pull Up with feet on box

Level 1 – Bodyweight Pull Up

Level 2 – Weighted Pull Up

Skills

Metcon (No Measure)

3-5 Sets

5 Pause Clean (above the knee)

@40% of 1RM
Barbell cycling practice, work on position and timing. Weight on the bar is secondary to technique.

Metcon

Metcon (Time)

12-9-6

Clean (80/50)

Ring Muscle Up

*400m Run to begin each round

Intermediate:

15-12-9

Clean (60/40kg)

Ring Dips

Beginner:

21-15-9

Clean (40/30kg)

Push Ups