Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon Tumilson (Time) 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011To learn more about Tumilson click here
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 Kip swings 8 Alternating step ups 5 Jefferson curls 5 Muscle snatch 5 Power snatch Metcon Metcon (Time) 30 Rounds 1 Snatch 4 Toes to Bar 8 Alternating Box Step Ups Time cap = 30 min Rx: 70/45kg Squat snatch Int: 50/35kg, Squat snatch Sc: 30/25kg, Power snatch, Hanging knee raiseWORKOUT NOTES Today’s workout is a high skill, low rep. A great chance […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8min clock 30 Single unders 5 Scap pull-ups 5 Kip swings 5 Strict pull ups 20 Plank shoulder taps Gymnastics Metcon (No Measure) Skill Development: BMU 1. 2 x 5 Slow motion kip swings (= slow change from hollow to arch) 2. 2 x 5-8 Kip swings 3. 2 x 1-3 Hip to bar 4. 2 x 1-3 Jumping bar muscle up 5. 2 […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m run 10 Inchworms 15 Banded good mornings Weightlifting Metcon (Weight) Pause back squat + Back squat 5x 1+13 second pause in the bottom. Build to a daily max, first working sets begins at 65%. Metcon Metcon (Time) 6 rounds: 400m Run 10 Burpee Box Get Over, 48in Time cap = 20 min Rx: 48in (blocks) Int: 30in Sc: 20in step oversWORKOUT NOTES Aim […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 30 Air squats 20 Push-ups 10 Strict pull-ups *all reps on a 2121 tempo Metcon Metcon (Time) In teams of 2, shared reps For Time: 60 Double DB Front Squats 20 Synchro Burpee pull-ups 60 Double DB Step Over 20 Synchro Burpee pull-ups 60 Double DB S2OH 20 Synchro Burpee pull-ups Time cap = 20 min Rx: 2x 22.5/15kg, 24/20in *DBs can be subbed […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m run 10 Kettlebell Goblet Squats 10 Kettlebell Swings Metcon Metcon (Time) 2 rounds 300m run 25 Wall balls 25 Dumbbell Snatches 300m run 20 Wall balls 20 Dumbbell Snatches 300m run 15 Wall balls 15 Dumbbell Snatches *In Round 2 switch the order of the WB and DB Snatches. Rx: 22.5/15, 9/6kg Sc: 15/10kg, 6/3kg
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 1 min Row 25 single unders 12 Deadlifts (empty bar) 25 single unders 9 Hang Power Cleans (empty bar) 25 single unders 6 Shoulder to Overhead (empty bar) Weightlifting Power Clean + Push Jerk (5 x 2 reps @ 70-80%) Metcon Metcon (3 Rounds for reps) AMRAP 5 Minutes 12 Push-ups 12 Deadlifts -Rest 2:00 – AMRAP 5 Minutes 50 Double Unders 9 Hang […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 min clock: 1 Min Machine (start easy and build intensity each round) 4 power cleans (empty bar) 4 front squats (empty bar) 4 squat cleans (empty bar) 8 hanging scap retractions 6 kip to swing 4 hanging knee raises Metcon Metcon (Time) In Pairs (alternate rounds) 10 rounds (5 each) 12 Toes to Bar 5 Squat Cleans 12/10 cal Assault Bike 5 Squat […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 200m jog 10 Banded face pulls 20 Reverse lunges 30 sec Passive hang Strength Metcon (Weight) 3 Push press + 1 Split Jerk Build to daily max in the complexPerform the complex from the rack. Build to a daily max, ensure your technique is solid and the lift is quick and powerful. Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 400m Run […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) General Warm up: (4 min) 2 min moderate Row 1 min hard Row 1 min easy Row Mobility: (3 min) Ankles Lats Specific Warm up: 3 Front squats 5 TTB 3 Thrusters 3 Front squats 5 C2B 3 Thrusters 3 Front squats 5 BMU 3 Thrusters Metcon 21.3 & 21.4 or Alternative Workout Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front […]