Workout of the Day

Workout of the Day 9th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

On an 8min Clock:

1min Machine

20 Alt V-Ups

5 Kip Swings

5 Kipping Pull Ups

Metcon

Metcon (2 Rounds for time)

15m Single Arm Overhead Walking Lunge

40 Pull Ups

15m Single Arm Overhead Walking Lunge

35 Sit Ups

15m Single Arm Overhead Walking Lunge

30 Pull Ups

15m Single Arm Overhead Walking Lunge

25 Sit Ups

15m Single Arm Overhead Walking Lunge

20 Lateral Burpees over Dumbbell

[Cap 15min]

-At 20:00-

20 Lateral Burpees over Dumbbell

15m Single Arm Overhead Walking Lunge

15 Strict Pull Ups

15m Single Arm Overhead Walking Lunge

30 Sit Ups

15m Single Arm Overhead Walking Lunge

20 Strict Pull Ups

15m Single Arm Overhead Walking Lunge

40 Sit Ups

15m Single Arm Overhead Walking Lunge

[Cap 20:00]

Rx: 22.5/15kg

Int: 10/5kg

Sc: No DB., Banded Pull Ups
Workout Notes:

Target times – 12min per set

Today we test our pull up proficiency in a workout. Know your limits and stick to your plan.

Pull Ups: Focus on keeping your technique even as the midline fatigues.

Sit Ups: Keep moving and relax the arms to save them for lunges and pull ups

Lunges: A strong lockout will save your shoulders. Keep the weight stable overhead and move quickly to reduce time under tension for the shoulders.

Scale appropriately to stay under the TARGET time, not just the Time Cap.