Workout Of The Day

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Cal Bike or 2:00 Run, Bike or Row

-Into-

3 ROUNDS

7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

-Dumbbells away and barbells come out-

SPECIFIC WARM-UP

1 ROUND

10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top

10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs

1 ROUND

10 Push Press

10 Glute Bridges

1 ROUND

10 BB Push Press w/ (:01) Pause at the top

10 Up Downs

Workout

Metcon (Time)

FOR TIME

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

(Score is Time)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-Ups

5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3

Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups

30 Russian Twists

(No Measure)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)

CORE

Hunters Creek CrossFit – CORE

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Metcon (Time)

FOR TIME

12 DB situps

12 leg lifts

12 v-ups

12 side plank reach through

12 knee Raises

12 v-ups side

12 min hard cap

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

Friday

Announcements

Happy Birthday Edy!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)