Workout Of The Day

Wednesday

Announcements

Happy Birthday Gio!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS (10:00 CAP)

1:00 Row

10 Samson Lunges

8 Alt. Groiners

8 KB Deadlifts *

10/10 Single Leg Glute Bridge-Ups

* KB Deadlifts Switch to Russian KB Swings for Sets 2/3

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

10 Alt. Tempo Pistol Squats (2020)*

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK x 4 SETS

25 Russian KB Swings (70/53)|(53/35)

25/20 Cal Row

Max Air Squats or Alt. Pistol Squats in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

KG KB: (32/24)|(24/16)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 The Wall V Stretch

2:00 Couch Stretch (1:00 each side)

2:00 Pigeon Stretch (1:00 each side)

(No Measure)

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Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

100m Run

20 Mountain Climbers

5 BB Strict Press

:10 BB OH Hold

-Quick Rest b/t Sets-

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

24 Sit-Ups

12 Push Press (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Post Workout Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice Handstand Walking Options*

Option 1 – HS Walk or Assisted Walk

Option 2 – Freestanding HS Hold or Wall Hold

Option 3 – Pike “Around the Worlds”

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Half Saddle Stretch (1:00 each side)

2:00 Hand up Banded Lat and Shoulder Stretch (1:00 each side)

1:00 Cobra pose

(No Measure)

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Monday

Announcements

Happy Birthday Krystal!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

6 Bootstrappers

6 Tricep Push Ups

3 Deadlift + 3 Muscle Cleans

Extended Warm-up

Metcon (No Measure)

“REVERSE TABATA”

8 SETS (:10 ON /:20 OFF)

MOVT 1 – Top of Ring Dip Hold

MOVT 2 – Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans (185/135)|(135/95)

10-8-6-4-2

Ring Dips

30-30-30-30-30

Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.

Total Reps in 1 Round = 65

(Score is Reps)

KG BB: (85/60)|(60/42.5)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 Seated Straddle Pose

1:00 Wall Chest Stretch (:30 each side)

1:00 Overhead Triceps Stretch (:30 each side)

1:00 Calf Stretch (:30 each side)

(No Measure)

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Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS ON AN 8:00 RUNNING CLOCK…

10 Scap Pull-Ups

20 Bent Over Rows (Light DBs or Bands)

30 Single Unders (Switch to Double Unders on Set 3)

Strength

Metcon (No Measure)

3 SETS

10 Perfect Chin-Ups

1:30 EZ Cardio**

**Athlete Choice on Cardio. Nasal Breathing Only.

-Rest :30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

55-65-75-65-55

Double Unders

20-15-10-15-20

Chest to Bar Pull-Ups

(Score is Time)

Optional Finisher

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks

MIN 2 – :50 DBL KB or DB Front Rack Hold

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 Calf Stretch (1:00 each side)

1:00 Wall Chest Stretch (:30 each side)

1:00 Foam Roll Lats

(No Measure)

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Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5 Burpees

10 RKBS (Athlete Choice)

15 Air Squats (Option to turn to KB Goblet squats)

*Once this quick body weight warm-up is complete, barbells come out for the Drilling and Loading

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

Team Run 2 Miles**

120 Back Squats (Team Choice)***

120 KB Swing (53/35)|(35/26)

120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.

**All running must be completed together.

***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

(Score is Time)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

10k or 5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Half Saddle Pose (1:00 each side)

1:00 Wall Chest Stretch (:30 each side)

2:00 Hand up Banded Lat and Shoulder Stretch (1:00 each side)

(No Measure)

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Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

500m Row

w/ Remaining Time,

AMRAP of:

6 Up Downs

8 Plate Deadlifts*

10 Step Ups**

*At 5:00, switch to Ground to Overhead

**At 5:00, swap for DB Box Step Ups

Workout

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 25 Plate Ground to Overhead (35/25)|(25/15)

MIN 2 – 20/15 Cal Row

MIN 3 – 15 Toes to Bar

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)

MIN 5 – REST

*Option for Bonus 5th Round for an EMOM x 25!

(No Measure)

KG SB: (15/10)|(10/5)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 Cobra Stretch

2:00 Hamstring Band Stretch (1:00 each side)

2:00 Pigeon Stretch (1:00 each side)

(No Measure)

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Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Mod Pace

6 Push-Up to Pike

7 Up-Downs

8 DBL DB Push Press

Coach’s Note — After completion of the Warm-Up, DBs can be put away in preparation for our Skill

Skill

Metcon (No Measure)

2 SETS FOR QUALITY

:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into…

2 SETS FOR QUALITY

3 Strict HSPU*

+

:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS FOR TIME

200m Run

Immediately into…

2 ROUNDS

7 Push Jerk (155/105)|(115/75)

7 Handstand Push-Ups*

Immediately into…

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

(Score is Slowest Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Elbow in Band Stretch (1:00 each side)

1:00 Triceps Stretch (:30 each side)

1:00 Calf Stretch (:30 each side)

(No Measure)

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