Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Scap Pull Ups 5 Push Up Plus 10 Squats :30 Hollow hold Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Intermediate version 6 Rounds: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats Scaled version 7 Rounds: 5 Pull Ups 10 Push Ups 15 Sit Ups 20 Squats Aim should […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Plate Hops 10 Single Leg RDL, per side 10 Single Arm Strict Press, per side Then… 5 Sets, building weight 3-Pos Clean+ Push Press + Push Jerk + Split Jerk Strength Power Clean (Build to Heavy Double) Every 90s x 12 Start at 60% and increase 2.5kg each lift. Not Touch & Go. Metcon Metcon (5 Rounds for reps) 5x 3:00 AMRAP 5 […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row – building pace each round 10 Pass throughs 10 Single Leg RDLs 20 Wall Ball rotations Metcon Metcon (Time) 9min AMRAP 10-20-30-40-50…etc Power Snatches @35/25 Cal Row All divisions perform the same workout – NO SCALING.Today’s WOD is a qualifier workout. We will perform it in heats and judge each other/count reps. No exceptions – yes, it’s uncomfortable, but that’s the whole […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2min Machine 2 Rounds 1:00 Passive Hang 20 Alternating V-Ups 10 Banded Squats Gymnastics Warm-up (No Measure) 5 Sets: *Perform as unbroken complex 5 T2B 5 Pull Ups 5 T2B 5 C2B () Metcon Metcon (Time) 5 Rounds: 21 cal Machine 21 Toes to Bar 21 KB Front Squats 21 Pull Ups [Cap: 25min]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog 3 Rounds 10 Banded Pull Aparts 10 Dowel Overhead Squats 30 Single Unders Then build to first Snatch weight () Metcon Metcon (3 Rounds for time) @0:00 400m Run 90 Double Unders 20 Squat Snatches 60/40kg @ 10:00 400m Run 90 Double Unders 15 Squat Snatches 70/45kg @ 20:00 400m Run 90 Double Unders 10 Squat Snatches 80/50kgRx: As above Int: 40/30-50/35-60/40kg Sc: Squat […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon Metcon (Time) In Teams of 3: 100-80-60-40-20 cal Machine Push Ups Air Squats *split reps as desired
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 KB Windmills per arm – light 10m Single Arm Overhead Walking Lunge :30 Passive Hang Strength Power Snatch (5×3 @ 65-75%) Perform as E90s x5 touch and go reps Metcon Metcon (AMRAP – Reps) 15min AMRAP 30 Double Dumbbell Reverse Lunge 25 Strict Handstand Push Up 30 Double Dumbbell Reverse Lunge 20 Strict Handstand Push Up 30 Double Dumbbell Reverse Lunge 15 Strict […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 1min Bike 1min Row 10 Single Leg RDLs, per side Strength () Front Squat (4×4 Tempo Front Squat, 4s eccentric @ 65-75%) Perform each rep with a 4 second eccentric (descent), the rest of the rep is as per normal. Metcon Metcon (AMRAP – Reps) 20min EMOM 1: 20/15 cal Row 2: 20/15 cal Bike 3: Max Devil’s Press 4: Rest Rx: 22.5/15kg x2 […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Single Unders 15 Air Squats 5 Strict Pull Ups then: 10 Jump to Hollow 10 Kip Swings 5 Kipping Pull Ups 5 Kipping Chest to Bars 5 Bar Muscle Ups () Metcon Metcon (Time) 2 Rounds 100 Double Unders 40 Single Arm DB Thrusters 10 Bar Muscle Ups [Cap 12min] -Rest 5min- For Time 200 Double Unders 80 Single Arm DB Thrusters 20 […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog 3 Rounds 10 Inchworms 10 Box Jumps with step down Then Calf & Hamstring mobility Metcon Metcon (Time) 21-15-9 Machine cals Burpee Over Hurdle -Rest 5min- 21-15-9 Machine cals Burpee Box Jump Over -Rest 5min- 21-15-9 Machine cals Burpee Pull Up [Cap: 35min] Rx: As above Int: 18-12-6 Sc: 15-10-5 ()