Workout Of The Day

Sunday

Announcements

Happy Birthday Krystal!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Warmup

200m run

10 Kip Swings

8 Knees to Chest

6/6 Single DB Deadlifts

4 Alt. Single DB Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

200m run

25 Toes to Bar

25 Alt DB Hang Power Cleans (50/35)|(35/20)

600m run

50 Alt DB Hang Power Cleans

50 Toes to Bar

400m run

25 Alt DB Hang Power Cleans

25 Toes to Bar

100m run

(Score is Time)

Finisher

Metcon (No Measure)

“ROX-ABS”

FOR QUALITY

Hollow Flutter Kicks while the “Roxanne” song plays. Perform 1 V-Up every time you hear the word “Roxanne”

(No Measure)

Saturday

Announcements

Happy Birthday Dewayne!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

2 Rds

10 KB DL

10 KBS

10 Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

Metcon

50/35 Cal row 36/25 Cal Bike

40 Russian KBS (53/35)

30 DB Push Press (50/35) (35/25)

40 American KBS

50/35 Cal Row 36/25 Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

2 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10 Alt. Cossack Squat

(No Measure)

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)|(35/26)

1:00 Crossbody Hold (:30 each side)*

10 DBL KB Tempo Front Squats (30X1)

1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

(No Measure)

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up (No Measure)

2 ROUNDS

10/10 Moose Antlers

10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS

1:00 Row*

10 Push-Up to Pike

12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)

**Start on a lower box, increase height after 1st round

Warm-up

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

(No Measure)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Workout

Metcon (No Measure)

AMRAP x 9 MINUTES

10 Ring Rows

5 Devil’s Press (50/35)|(35/20)

20 Alt. Jumping Lunges

-Rest 2:00 b/t Efforts-

EMOM x 9 MINUTES

MIN 1 – 10 Slow DB Bent Over Rows

Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch*

Min 3 – :50 DB Mixed OH Reverse Lunges**

*Perform Burpee w/o the DB then Perform the DB Snatch

**Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead

-Rest 2:00 b/t Efforts-

FOR TIME

1 Mile Run

(No Measure)

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 Butt Kickers In Place

:15 High Knees

:15 Lateral Hops

:15 Jumping Jacks

Into…

3 ROUNDS

10 Clean Deadlifts

10 Hang High Pulls

10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2

Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Release on KB

2:30 Seated Forward Fold

(No Measure)

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout