Workout Of The Day

Thursday

Announcements

Happy Birthday Daniel Garrastegui and Daniel Alvarez

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Into…

AMRAP x 5 MINUTES

10 Box Step Ups

:30 Row (Mod)

5 Kipping Swings

5 Hanging Knee Raises

Extended Warm Up

Warm-up (No Measure)

TOES TO BAR PROGRESSION

3 Kip Swing + Hips up

3 Kip Swing + Knees up

3 Kipping Knee Raise

3 Toes to Something

3 Toes to Bar

BACK RACK LUNGES PROGRESSION

3 Power Clean + Push Press + Lower & Absorb on the back (barbell)

2 Power Clean + Push Press + Lower & Absorb on the back + Drop & hold (workout weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges (135/95)|(95/65)

16 Toes to Bar

18 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Lats (Each Side)

1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

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Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Rounds

10 Jump Squats

5 Pike Push Ups

:30 Pike Hold

Extended Warm Up

Warm-up (No Measure)

2 Rounds

5 Deadlift

5 Hang Muscle Clean

5/5 Elbow Punches

5 Hang Power Clean

2 Rounds

5 Front Squat

5 Strict Press

5 Push Press

5 Thrusters

:30 HS Hold or Pike Hold or DB OH Hold

5 HSPU Negative or Pike Negative or Tempo DB Strict Press

3 Kipping HSPU or Pike HSPU or DB Strict Press

3 Strict HSPU or Pike HSPU or DB Strict Press

5 Minutes Running Clock

Load the barbell for the workout weight

Workout

THE NCFIT CINCO (Time)

5 ROUNDS FOR TIME

5 Hang Power Clean (155/105)|(115/75)

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

(Score is Time)

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

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

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

1:00 Ear to Shoulder (Trapezius Stretch) (:30 each side)

(No Measure)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Hollow Rocks

10 Cossack Squats*

Into…

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows or Strict Pull-Ups

10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

Extended Warm Up

Warm-up (No Measure)

5 Globet Squat with workout load

5 Kip Swings

5 Big Kip Swings

5 Jumping Pull Ups or C2B Pull Ups

2 Kip Swings + 1 Pull Up or C2B

3 Kipping Pull Up or C2B

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats (70/53)|(53/35)

(Score is Time)

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

Finisher

Metcon (Weight)

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

(Score is Weight)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

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

1:00 Child Pose

(No Measure)

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Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 BW Good Morning

10 Deadbugs

10 Glute Bridge-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)

15 Slow Banded Good Mornings

(No Measure)

Extended Warm Up

Warm-up (No Measure)

DOUBLE UNDER PROGRESSION

:20 Single + Single + High Jump

:20 Single + High Jump

:20 High Jumps

10 Single Tap Penguin Hops

10 Double Tap Penguin Hops

:20 Single + Single + Double

:20 Single + Double

:20 Double Under Practice

DEADLIFT

5 Slow Deadlift

5 Tempo Deadlift (31×1)

5 Tempo Deadlift (31×1) w/ Light Load

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

1:00 Calf Stretch (:30 each side)

1:00 Cobra Pose

1:00 Lower back Foam Roll

(No Measure)

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Sunday

Announcements

Happy Birthday John K!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK

500/400m Row (EZ)

Immediately Into…

3 SETS

10 PVC Pass Throughs

5/5 PVC Around the World

10 Tempo PVC Overhead Squats (30X1)

5 PVC Sotts Press

Immediately Into…

Max Row In Time Remaining

Strength

Overhead Squat (5-5-5-5)

5-5-5-5

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 8 Overhead Squat (Athlete Choice)

MIN 2 – 15/12 Cal Row

MIN 3 – :50 Static Hold (Athlete Choice)*

*Static Hold Choices…

Wall Sit, Elbow Plank, Hollow Hold, Reverse Plank, Side Planks, DB or KB Farmer Hold / Front Rack Hold / Mixed Rack Hold.

(Score is Weight)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

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

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

(No Measure)

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Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Running Warm-Up…

3 SETS

:15 Butt Kickers

:15 High Knees

:15 Jumping Jacks

:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups

STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up

STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

10 Ring Muscle-Ups

70 Box Jumps (24/20)

10 Ring Muscle-Ups

1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

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

1:00 Seated Fold Forward

(No Measure)

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Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

10 Up-Downs

12 Alt. Lunges

10 Cat-Cows

Into…

2 ROUNDS

10 Clean Grip Deadlifts

7 Barbell Cuban Presses*

7 Push-Ups

10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

Strength

Clean (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

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

1:00 Seated Straddle Pose

1:00 Foam Roll Lower back

(No Measure)

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