Workout of the Day

Workout of the Day – Wedneday 6th of July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Handstand Challenge (Day 19)

Spend 5 minutes practicing the drill for today.

Follow through days 1-19

Gymnastics

Pressing Strength (10 x 5)

10min EMOM

5 Push Ups (Tempo 2120)

OR

5 Hanstand Push Ups, strict if possible
Notes on Tempo

2120 refers to the four phases of the movement – Down, Hold, Up, Hold.

Therefore on these push ups you should keep a tempo of 2sec down, 1sec hold under tension, 2sec up, and no pause (0sec) at the top.

Pulling Strength (10 x 5)

10min EMOM

5 Strict Ring Row (Tempo 2121)

OR

5 Strict Pull Ups

Bands can be used but keep the sets challenging enough.

Scale up by performing 5 Chest to Bar pull ups each minute.
Notes on Tempo

2120 refers to the four phases of the movement – Down, Hold, Up, Hold.

Therefore on these push ups you should keep a tempo of 2sec up, 1sec hold under tension, 2sec down, and 1sec pause between reps to halt any momentum.

Metcon

Metcon (2 Rounds for reps)

5min AMRAP

30 Air Squats

10 Alternating KB Snatch 24/16kg

3min Rest

5min AMRAP

10 Toes to Bar

10 KB Deck Squat 16/24kg