Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 2 Rounds: 10 Inchworm + Strict Pull Up 20 Cossack Squats Gymnastics Metcon (AMRAP – Reps) HSPU Skill Development Warm Up: 5 Kick to Handstand 5 Kipping HSPU, big kip 5 Kipping HSPU, small kip 4 Sets: 10s Eccentric HSPU directly into: Max HSPU -Rest 2min between sets- Metcon Metcon (Time) 4 Rounds 400m Run 40 Air Squats 3 Rounds 300m Run 30 Push […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8min Clock: 30 Plate hops 10 Banded Good Mornings :30 Plank 5 J-Curls Weightlifting Deadlift (5-5-5-3-3-3-1-1-1) Suggested loading 5-5-5 @ 50-60-70% 3-3-3 @ 75-80-85% 1-1-1 @ 90%+ Metcon Metcon (Time) 42-30-15 Deadlifts Box Jump OVERS [Cap: 15min] Rx: 70/45kg, 24/20″ Int: 50/35kg, 24/20″ Normal BJO Sc: 40/30kg, Step OversWorkout Notes Target time – Sub 12min Today’s workout is all about posterior chain power and […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 10 Banded Pull aparts 10 Wall Squats 10 Kip Swings Gymnastics Metcon (No Measure) Toes to Bar Skill Development On the ground: 10 Snap to Hollow 10 V-Snaps On the pull up bar: 10×1 Jump to Hollow 3×5 Kip Swing 3×5 Kipping Knee Raise 3×5 Kipping Straight Leg to 90 5-10 Kipping Toes to Bar Metcon Metcon (3 Rounds for reps) 5min […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon Metcon (Time) In Pairs “TUDER” Buy in: 1 mile Run (together) 31 Push-ups (each) Straight into… 20 Rounds, alternating: 3 Deadlifts 3 Clean & Jerks 3 Front squats Cash out: 31 Push-ups (each) 1 mile Run (together) Time cap = 35 min
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Warm Up Game – Rowling 5 Clean Deadlift 5 Clean Pull 5 Power clean* + Front squat 5 Deep power clean* + 1.5 Front squats 5 Squat cleans Strength Working in 2 groups – 1 on Clean, 1 on Bench Press (20min each) Bench Press (3-3-3-3-3-3-3) Build to heavy triple in 7 sets. Start at 70% Metcon (3 Rounds for weight) 3 Sets 5 Squat Cleans […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On an 8min Clock 30 Single Unders 20 Push Up Shoulder Taps 10 Banded Pull Aparts 5 Kick to Handstand Gymnastics Metcon (No Measure) Bar Muscle Up – Warm Up 10 Jump to Hollow 10 Kip Swing 10 Kipping Chest to Bar Pull Up Rx: 5×5 Unbroken Bar Muscle Ups -1min rest between sets- Sc: 5 Sets 5 Kipping Pull Ups/C2B 5 Jumping or Banded BMU […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3min Machine – easy 2 Rounds 10s Machine 3 Burpee Box Jumps Metcon Metcon (8 Rounds for time) 8 Sets 20/16 cal Assault Bike or 25/20 cal C2 machine 10 Burpee Box Jumps *Rest 1:1 or patner YGIG [Cap 30min] Rx: 30/24″ Int: 24/20″ Sc: Burpee onlyWorkout Notes Target – Sub 2min per set Working on full send sprints here. Push the machine as fast as […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Machine 7 Box Jump, step down 7 Scap Pull Ups 7 Barbell Front Squats Strength Metcon (Weight) 3×5 Front Squats from the floor superset with: 3×8 Strict Pull Ups Metcon Metcon (Time) 21-18-15-12-9 Wall Balls Toes to Bar *200m run after each round [Cap 20min] Rx: 9/6kg Int: 9/6kg, 15-12-9-6-3 T2B Sc: 6/3kg, Hanging Knee RaiseWorkout Notes Target: 15min Today’s workout is a […]
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Metcon (No Measure) Come down and support everyone at the In-House Comp!
Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 500m Row 20 Reverse Lunges 10 Burpees 1:00 Passive Hang Gymnastics Metcon (AMRAP – Reps) 16min EMOM 1: 10-30 L-Sit Hold 2: AMRAP alternating Pistols 3: 20-40s Bottom of Ring Dip Hold 4: AMRAP double unders Metcon Metcon (Time) 1000/900m Row 80 Alternating DB Snatches 60 Lateral Burpee over DB 40 Toes to Bar 20 Lateral Burpees over DB [Cap 18min] Rx: 22.5/15kg Int: […]