Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800m jog then, 3 sets 10 Scap pull-ups 15 Banded squats 10 Alternating V-ups Metcon Metcon (AMRAP – Reps) 30 min EMOM Min 1 – 300-400m run Min 2 – 10-15 Strict pull-ups Min 3 – 20-30 cal Assault bike Min 4 – 20-30 Wall balls, 9/6kg Min 5 – 15-20 Toes to barWorkout Notes Today’s workout is a longer conditioning piece with a few high […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10x 1 Jump to hollow 3x 5 Kip swing 3x 5 Kipping Knees to chest 3x 5 Kipping Straight leg raise 3x 3-5 TTB Weightlifting Push Jerk (4x 5 reps – build to heavy) Today we are working on cycling heavy push jerks. Keep reps touch and go and only increase if form is good. Metcon Metcon (Time) 100 Wall balls 75 Sit ups 50 Wall […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 sets 1 min machine 10 Single leg RDL, per side 10 Inchworms 15 Russian KB swings Strength Metcon (AMRAP – Reps) 10 min EMOM 1: 8-10 Strict TTB 2: 8-10 Strict Ring dips Metcon Metcon (Time) 24-18-12-6 Double KB/DB Snatches Burpee box jumps Time cap = 20 min Rx: 2x 22.5/15kg, 24/20in Int: 2x 15/10kg, 24/20in Sc: 1x 15/10kg, 20in burpee step up
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 min clock 200m jog 7 empty barbell power snatch 7 Strict pull-ups 10 V-ups Weightlifting Metcon (Weight) 4 sets, go every 3 min 10 Power snatches Set 1: 35/25kg Set 2: 40/30kg Set 3: 50/35kg Set 4: 60/40kgPerform as fast singles however do not drop a barbell with 5kg plates on it under any circumstances. Even if you have 10kg plates on your […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run into 3 rounds 5 Scap pull-ups 5 Push ups 10 Banded good mornings Metcon Metcon (3 Rounds for reps) In teams of 2 10 min AMRAP 7 TTB 4 Wall walks Rest 5 min 10 min AMRAP 7 Pull ups 4 Clean & Jerks, 60/40kg Rest 5 min 10 min AMRAP 14 Pistols 28 Double unders *for each AMRAP perform round for round with […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m jog 10 Single leg RDL, per side 5 Tempo Push-ups (5010) Metcon Workout Prep 5 min practice with Sandbag cleans Metcon (2 Rounds for time) 5 rounds 200m run 5 Sandbag cleans, 150/100lb Rest 5 min 5 rounds 200m run 10 SHSPU Time cap per set = 12 min Rx: as above Int: Reduce load, 1 ab-mat Sc: 15 KB Swings, 15 Push-upsWorkout […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min Wrist flow 10 Inchworms 250m Row 10 Burpees Gymnastics Metcon (No Measure) Every 45 sec x 8 (6 min) 7.5m HS Walk, unbroken If you can’t perform full sections unbroken, follow these progressions: Skill Development: HSW 1. 3x 1 Wall walks + 10 Shoulder taps 2. 3x 1 Wall walks + 4 Hip taps 3. 3x 10 sec wall facing HSH + 3m HSW […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m jog 8 Scap pull ups 4 Kip swings 4 Pull ups 4 Push ups 4 Down ups Strength Metcon (Weight) Power Clean + Hang Power Clean (1+1+1+1) @ 60-80% Start at 60% of 1RM power clean and increase by 5% each set.The order of the complex goes: 1. Power Clean 2. Hang Power Clean 3. Power Clean 4. Hang Power Clean *unbroken Metcon […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1000m jog into 2 sets 6 empty bar Snatches 6 empty bar Power clean & jerks 6 empty bar Deadlifts Metcon Metcon (6 Rounds for reps) 4 min AMRAP 6 Unbroken Power snatches, 50/35kg straight into 4 min AMRAP Max cal Assault bike Rest 4 min 4 min AMRAP 6 Unbroken Clean & jerks, 60/40kg straight into 4 min AMRAP Max cal Assault bike Rest 4 […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On a 10 min clock 15/12 cal Row 10 Glute bridges 10 Cossack squats 7 Inchworm + Strict pull up 30 Single unders Gymnastics Metcon (No Measure) Gymnastic Skill Development: Kipping ring dips 1. 3×10-15 sec Top of the ring dip hold 2. 3×10-15 sec Bottom of the ring dip hold 3. 3×5-10 Ring swings 4. 3×3+1 Ring swings + dip out 5. 3×3-5 Ring dips […]