Workout Of The Day

Sunday

Announcements

Happy Birthday Chris Belanger!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2:00 Bike

:15 Fast

:45 Recovery

2 ROUNDS

8 Alt. Step-Ups

6 Alt. Cossack Squats*

4 Up-Downs (no push-up burpee)

Workout

Metcon (Time)

FOR TIME*

30-20-10-20-30

Cal Bike

KB Goblet Squats

*10 Up-Down Box Jumps After Each Full Set

-20:00 Hard Cap-

Sunday

Announcements

Happy Birthday Chris Belanger!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass

– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout

Metcon (Time)

FOR TIME

15-12-9

Overhead Squat (75/55)|(45/35)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

12-9-6

Overhead Squat (95/65)|(65/45)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

9-7-5

Overhead Squat (115/75)|(75/55)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

-16:00 Hard Cap-

Sunday

Announcements

Happy Birthday Chris Belanger!

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row 30 Cals

Rest Remainder…

STATION 2

80 Double Unders

Rest Remainder…

STATION 3

15 DB Devils Press

Rest Remainder…

STATION 4

1:00 Max Hollow Rocks

1:00 Max Russian Twist

Sunday

Announcements

Happy Birthday Chris Belanger!

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

4 Rounds*

10 Up-Downs → Burpees

30 Single Unders → Double Unders

:30 Hollow Hold → Side Planks (R/L)

Strength

Metcon (3 Rounds for reps)

3 SETS

15 DB Bench Press

Immediately into…

Max Set of Unbroken Push-ups

-2:00 Rest b/t Sets-
Score is the number push-ups per set

Workout

Metcon (Time)

5 ROUNDS FOR TIME

50 Double Unders

25 Russian KBS (53/35)

15 Sit-ups

Saturday

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

10 Alt. Step-ups → Box Jumps

10 KB Sumo Deadlift → KB SDHP

10 Air Squats → MB Thrusters

*Switch movements at 3:00 into AMRAP.

Strength

Deadlift (3-3-3-3-3)

3-3-3-3-3

Sumo Deadlift

-Rest 1:30 b/t Sets-

Workout

Metcon (4 Rounds for reps)

EMOM x 12 MINUTES

MIN 1 – :45 Max SDHP (75/55)

MIN 2 – :45 Max Box Jumps (20′)

MIN 3 – :45 Max Wall Balls (20/14)
Score total reps for the 4 sets through the 3 movements.

Saturday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES (or 3 rounds)

10 Alt. Samson lunges (lunge with an overhead reach up to the ceiling)

25’ Butt Kickers/25’ High Knees

10 Alt. Groiners

*25’/25’ OH Waiter Walk (Focus on ribs down, biceps pressed next to ear in OH position)*

*Hold a plate overhead, in your palm. Switch out the waiter walk for a 50m shuttle run at the 3 minute mark.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

10 MedBall Power Clean

200m Run

10 MedBall Press

Optional Finisher

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON/ :10 OFF)

MOVEMENT 1 – DBL Bicep Curls

MOVEMENT 2 – Russian Twists

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Workout

Metcon (Time)

Team of 2 , 7 Rounds for Time:

30/25 Cal Bike

24 Hand Release Push-Ups

18 Up-Down Box Jump Over (24/20)
30 Min Cap!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.