Workout of the Day 29th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 1:00 Machine 10 Banded Lateral Shuffle 10 Banded Air Squats 10 V-Ups Then, with an empty barbell: 3x 3 Position Power Clean 3x 3-Position Squat Clean Strength Squat Clean (5×2 @ 80-90%) Perform 5 sets of 2 reps within the 80-90% range. Make sure you are adequately warmed up before starting your first set. () Metcon Metcon (Time) 6 Rounds 12 Toes to Bar […]

Workout of the Day 27th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1:00 Assault Bike 10 Banded Lateral Shuffle 10 Banded Air Squats 10 Scap Pull Ups 10 Deadlifts – increase weight each round Metcon Metcon (4 Rounds for time) 4 Sets 50 Air Squats 10 Muscle Ups 25/20 cal Assault Bike 10 Deadlifts Rx: 140/100kg or

Workout of the Day 26th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Jog Line Drills: – Toe/Heel Walk – Knee to Chest/Figure 4 – Lunge & Twist – Cossack – High Knees – Butt Kicks – High Bounds Then, ankle and squat mobility Gymnastics Warm-up (No Measure) Handstand Walk Practice (10min) Progressions/Drills: – Bear Crawl – Handstand Hold (wall support) – Around the Worlds (on box) – Shoulder Taps (wall support) – Handstand Walk to Wall – […]

Workout of the Day 25th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Cubans Rotation. per arm 8 KB Windmills, per arm 5 Inchworms Then, build to bench press weight for metcon Metcon Metcon (5 Rounds for time) 5 Sets (every 6:00) 15 Bench Press 15 Strict Pull Ups 30 Push Ups 30m Farmers Carry AHAP Rx: 70/45kg Int: 60/40kg Sc: 40/30kg Focus on movement quality over speed.

Workout of the Day 24th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 15 Wall Squats 10 Burpee Broadjumps 5 Strict Pull Ups Strength Metcon (Weight) Power Snatch Every 75s for 15min – 1 Power Snatch starting at 60% of 1RM Build to heavy single in the power snatch by performing one lift every 75 seconds. Start at 60% of max and increase slowly. Metcon Hunt (AMRAP – Reps) Matt Hunt Hero WOD In Pairs, 3 Rounds […]

Workout of the Day 23rd June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10min Clock 1:00 Machine 15 Banded Air Squats 30 Single Unders 10 Inchworm Gymnastics Metcon (No Measure) Pull Up Progression 10x Jump to Hollow – *focus on full grip NOT just fingertips 10x Slow Hanging Hollow/Arch 10x Kip Swing Kipping Complex: -Find a max unbroken set- 1 Pull Up + 3 Kip Swings 2 Pull Ups + 3 Kip Swings 3 Pull Ups + 3 Kip […]

Workout of the Day 22nd June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Single Leg DB RDL (10/10) :30 Front Rack Stretch Strength Power Clean (6min EMOM – 6 reps @ 70/45kg) Metcon Metcon (Time) 5 Rounds: 400m Run 10 Power Cleans 10 Front Squats [Cap: 25min] Rx: Sandbag AHAP or 80/55kg Barbell Int: 50/35kg Barbell Sc: 30/20kg Barbell

Workout of the Day 19th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Set, each unbroken 5 Double DB Power Clean 5 Double DB Hang Squat Clean 5 Double DB Push Press 5 Double DB Overhead Squat Metcon Metcon (Time) 50/40 cal Machine/800m Run 50 Wall Balls 50 Toes to Bar 50 Box Jumps 50 Push Ups 50 KB Swings 24/16kg 50 Sit Ups 50/40 cal Machine/800m Run [Cap: 24min] Rx: As above Int: Reduce reps Sc: Modify […]

Workout of the Day 18th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Clock: 200m Run 15 Banded air squats 5 Strict Pull Ups 10 empty bar muscle clean Then build to starting clean weight for workout. Metcon Metcon (Time) 9-7-5 Squat Clean Bar Muscle Up [Cap: 9min] Rx: 100/70kg Int: 80/55kg, 18-15-12 C2B Sc: 50/35kg. Burpee Pull Ups Strength Deadlift (3-10-10-10) Build to heavy 3 then 3×10 @ 55-60% Make sure your form is perfect in […]

Workout of the Day 17th June

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Instinct Fitness – CrossFit Thorndon – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Lateral Side Step (Each Way) 10 Barbell Deadlifts 10 Barbell Hang Muscle Snatch 1:00 Handstand Hold Strength Metcon (Weight) EMOM 6min 6 Power Snatches @ 60/40kg Scale weight to keep each set unbroken/touch & go. Metcon Metcon (No Measure) Every 2min x10 200m Run 7/5 Strict Pull Ups