Workout Of The Day

Wednesday

Announcements

Happy Birthday Carlha!

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

3 ROUNDS*

:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders

20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges

:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups

Strength

Bench Press (5-5-3-3-2)

5-5-3-3-2

Bench Press*

*Increase weight each Set.

Workout

Metcon (AMRAP – Reps)

4 ROUNDS

1:00 MAX KB Goblet Lunges (53/35)

1:00 MAX Double Unders

1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.

Wednesday

Announcements

Happy Birthday Carlha!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

Wednesday

Announcements

Happy Birthday Carlha!

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

Tabata Row

STATION 2

Tabata DB Push Press

STATION 3

Tabata Sit-ups

STATION 4

Tabata Push-ups

*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)

Wednesday

Announcements

Happy Birthday Carlha!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Plate Deadlifts → 10 Plate Ground to Overhead

10 Up-Downs → 10 Burpees

10 Glute Bridge-Ups → :45 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plate Russian Twists

MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

Tuesday

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

10 Lunges

20 Mountain Climbers

STATION 2

1:30 Max Cals Bike

1:30 Slow Pedal

STATION 3

AMRAP

10 Step-ups

20 Flutter Kicks

Tuesday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

Grab a pair of light kettlebells …

2 ROUNDS

10 DBL Sumo KB Deadlifts

30 Single-Unders → 30 Double-Unders (or :30 of practice)

5/5 Single Arm Russian KBS → 10 DBL Russian KBS

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Double Russian KBS

30 Double-Unders

20 Air Squats