Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Clean and Jerk prep 5 Muscle Cleans 5 Power Cleans 5 Front Squats 5 Push Press 5 Push Jerk Weightlifting Thruster + Push Jerk + Split Jerk (1+1+1) Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 1 Squat Snatch (70/45) 3 Clean and Jerks (70/45) 30 double-unders CrossFit45 WOD Metcon (AMRAP – Rounds and Reps) 10min to find daily max: Thruster + Push Jerk + Split Jerk Drop […]
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Barbell Warm Up 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Squat Snatch For all lifts below 50% perform 2 reps of the complex. Hang Snatch + Overhead Squat (1 + 1) Aim to increase on last week, this time it is only 1 hang snatch so the number should go up. Weightlifting Metcon (Time) Reverse Snatch Ladder 2 @ 90% of daily max 3 @ 85% […]
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Ankles-Knees-Hips 1min Kneeling 1min Kneel to Squat 1min Varying width squat Skills Metcon (No Measure) Butterfly Pull Up Progressions 2x 30sec each Hollow & Arch 2×10 Kipping Swings 30 “perfect reps” Butterfly Box DrillTo develop the butterfly pull we must be comfortable finding and moving between hollow and arch positions then develop the timing to use that momentum to assist our pull with the arms. So our focus is […]
Instinct Fitness – CrossFit Thorndon – CrossFit Metcon Metcon (Time) Partner Murph 1.6km Run 100 Pull Ups 200 Push Ups 300 Air Squats 1.6km Run Run must be performed together. Pull ups, push-ups, and squats are shared between the pair with only one persons working at a time.
Instinct Fitness – CrossFit Thorndon – CrossFit Weightlifting Metcon (Weight) Front Squat 1-1-1 Thruster 1-1-1 Push Jerk 1-1-1 Warm up for each lift and then perform 3 attempts at a 1RM. Score = total weight lifted Metcon (No Measure) Finisher: Coaches choice
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up (No Measure) 400m run then 2 rounds 1L Squat rotation 1L Back rack jumping squats 1L Barbell oh lunge Weightlifting Power clean & power jerk 15 Minutes to build to todays heavy. 1+1Maintain good form, movement should look controlled and stable. Metcon Metcon (AMRAP – Reps) 3 x5 minute AMRAP-score is total reps across all workouts 2-4-6-8-10-12……..same rep scheme for each amrap 1. C2B pull up Burpee over bar Rest 2 minutes […]
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Shoulder Activation 8 Windmills, per arm (16/12) 60s Arm bar, per arm (24/16) 8 Windmills, per arm (24/16) 60s Passive Hang narrow grip Metcon Metcon (Time) 5 Rounds: 400-meter run 7 L Pull-ups 4 Clean and Jerks (80/50) Metcon (No Measure) -Accessory- 3 Rounds, 30on:30off Hollow Rock V-Ups Side Plank L Side Plank R Metcon (No Measure) -Accessory- 3 Rounds, 30on:30off Hollow Rock V-Ups Side Plank L Side Plank […]
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up (No Measure) Barbell Warm Up 5 Snatch Pull 5 Muscle Snatch 5 Power Snatch 5 Squat Snatch For all lifts below 50% perform 2 reps of the complex. Weightlifting Hang Snatch + Overhead Squat (2 HS + 1 OHS, build to daily max) Metcon Metcon (2 Rounds for reps) “Death by:” Hang Snatch @ 50/35kg then, Ring Dips (Sc: Push Ups x2) Once you fail, move immediately to 1 Ring Dip in […]
Instinct Fitness – CrossFit Thorndon – CrossFit Warm-up Warm-up (No Measure) Ankles-Knees-Hips 1min Kneeling 1min Kneel to Squat 1min Varying width squat Gymnastics Metcon (AMRAP – Reps) Pistol Skill Work: 30 sec in each position Left leg top of pistol hold Left leg bottom of pistol hold Right leg top of pistol hold Right leg bottom of pistol hold Accumulate 30 reps of Box Pistols – “top to bottom.” *Focus on keeping the non-working leg in front of the working […]
Instinct Fitness – CrossFit Thorndon – CrossFit Weightlifting Metcon (Weight) Using one bar, find your 1RM… Snatch Clean Deadlift Maximum of 15min per lift, 45min total. The bar load can only go down to warm up for the subsequent lift. Score = total weight lifted SCALED Spend 5min on technique then perform: 5min EMOM of 5 reps @ a light weight Metcon (No Measure) Finisher: Coaches choice Metcon (No Measure) Finisher: Coaches choice