Workout Of The Day

Friday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

200m Run

Immediately into …

2 ROUNDS

5/5 Single Arm Ring Rows → 10 Ring Rows

8 Alt. Step-Overs → 8 Box Jump-Overs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Ring Rows

MIN 3 – 10 Box Jump Overs

Optional Finisher

Warm-up (No Measure)

2-3 SETS

25 Hollow Rocks

10/10 Hip Raises (from side plank)

15 Arm Haulers

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers Stretches*

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PVC Pass-Thrus

10 PVC Overhead Squats

20’ Slow Bear Crawl

20’ Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

MIN 1 – HSPU Strict Skill Development

MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

Thursday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2:00 Bike (Alt. :30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Suitcase Deadlifts

10 Wall Squats*

5/5 Single Leg Glute Bridge-Ups

*Start an arms distance away and work your way in, towards the wall.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal. Bike

15 DBL KB Suitcase Deadlifts

10 KB Goblet Squats

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

100m run

Workout

Metcon (Time)

FOR TIME

1 Mile Run

into…

50-40-30

Pull-up

Push-up*

*Hand Release Optional

-20:00 Hard Cap-

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Bike

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (95/65)|(65/45)

MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

Wednesday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

30 Mountain Climbers

20 Jumping Jacks

10 Scap Push Ups → Knee Push Ups → HR Knee Push Ups*

*10 DB Renegade rows can also be used as an alternate warm-up movement.

Workout

Metcon (3 Rounds for reps)

EVERY 5:00 FOR 3 SETS

600m Run

30 Hand Release Push-Ups (or Max Reps HR Push-ups in Remaining Time)
Score is number of push-ups per round.

Optional Finisher

Warm-up (No Measure)

2-3 SETS

1:00 Calf Smash on KB Horn

:30 Plank Position to Downdog

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)|(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.