Workout Of The Day

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

10 Glute Bridges

8 Scap Pull-Ups

6 Tuck-Ups

Into…

3 SETS

10 Hang Muscle Cleans

8 Elbow Punches

6 Front Squats

4 Strict Knee Raises

Strength

Front Squat (Heavy 10-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

(Score is Slowest Time)

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

Wednesday

Hunters Creek CrossFit – CARDI-O

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Warm-up

Warm-up (No Measure)

300m Run

3 Rounds

10 Jump Squats

10 Tuck Ups

10 Push Up to Pike

10 Jumping Jacks

Metcon

Metcon (Time)

For Time:

400 meter Run

50 Air Squat

350 meter Run

40 Sit-ups

250 meter Run

30 Push-ups

150 meter Run

20 Jumping Jacks

*Optional Vest

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

HINSHAW WARM-UP

25’ High Knee Karaoke

25’ Over the Hurdle

25’ Walking Knee to Chest

25’ Figure Four

25’ Lunge with Twist

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

25’ Side Step/Skip (down and back)

50m Mod Jog

50m Fast Run

Into…

3 ROUNDS

20 Alt. Shoulder Taps

8 Step Ups

6 Knee Push-Ups

Workout

Metcon (Time)

FOR TIME

50 Box Jumps (20)

800m Run

50 Hand Release Push-Ups

800m Run

50 Box Jumps

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Legs

2:00 Forward Fold

(No Measure)

Monday

Announcements

Happy Birthday Arij!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups

6 Alternating Cossack Squats

4 BB Sumo Good Morning

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 – 8 Reps

MIN 3 – 6 Reps

MIN 5 – 4 Reps

MIN 7 – 4 Reps

MIN 9 – 4 Reps

*Building from Light to Moderate-Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

Immediately into…

10-15-20

Chest to Bar Pull-Ups

Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

(Score is Time)

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

Sunday

Announcements

Happy Birthday Antony!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Alt. Standing Quad Stretch

10 Alt. Knee Hugs

5 Inch Worms w/o Push-Up

10 Push-Up to Pike

10 Slow Sumo Banded Good Mornings

20 Banded Face Pulls

Immediately into…

“ROWLING” (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

1500/1200m Row

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

30 Tuck-Ups

(Score is Rounds + Reps)

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

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Max Plank Hold*

*Any variety. Score is total time spent in Plank.

(Score is Time)

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats

5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

10 Elbow Punches

10 Alt Groiners

20 Jumping Jacks

Into…

3 SETS

10 Empty BB Strict Press

16 Reverse Lunges

20 Single/Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

12-9-6

Shoulder to Overhead (155/105)|(115/75)

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)

KG BB2: (50/35)|(35/25)