Workout Of The Day

Monday

Announcements

Happy Birthday Kanesh!

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

10 Up-Downs

10 Groiners

10 BW Squats

5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats

10 Elbow Punches + 5 Front Squats

5 Burpees

5 Kip Swings

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

Tuesday

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Row

into…

2 ROUNDS

10 Elbow Punches

5 Strict Press

10 Good Morning

20 Mountain Climbers

into…

2 Rounds

5 Deadlift

4 Muscle Clean

5 BB Kang Squat

10 Lunges

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

40/30 Cal Row

30 Back Rack Lunge (95/65)|(65/45)

30 Sit-Ups

Immediately Into…

2 ROUNDS

20/15 Cal Row

20 Back Rack Lunge

20 Sit-Ups

Cool Down

Metcon (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

2:00 Sadle Pose

Tuesday

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Row

into…

2 ROUNDS

10 Elbow Punches

5 Strict Press

10 Good Morning

20 Mountain Climbers

into…

2 Rounds

5 Deadlift

4 Muscle Clean

5 BB Kang Squat

10 Lunges

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

40/30 Cal Row

30 Back Rack Lunge (95/65)|(65/45)

30 Sit-Ups

Immediately Into…

2 ROUNDS

20/15 Cal Row

20 Back Rack Lunge

20 Sit-Ups

Cool Down

Metcon (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

2:00 Saddle Pose

Monday

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 OH Press

10 Lunges

5 Jumping Air Squat

Following the warm-up, go into your teaching of the Clean and Jerk!

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Find 3RM Clean and Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15*

Cal Bike

Hang Power Cleans (155/105)|(115/75)

*Cal Option = 18-15-12

-Hard Cap 12:00-

(Score is Time)

Saturday

Announcements

Happy Birthday Antonio!
Happy Birthday Irihuska!

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Group Run

Into…

2 SETS (8:00 Cap)

10 Slow Single DB Sumo RDL

8 Single DB Front Squat

6 Push-Ups

4 Burpees

Workout

“ELM STREET” with a friend (Time)

*Partner must hold Loaded barbell Deadlift while partner lifts.

*Partners run together holding PVC pipe.

*Each partner must do own set of reps. Can split any way to get to total reps.

Deadlift weight (195/155) (155/115)

2 SETS FOR TIME

10 Devil’s Press (50/35)|(35/20)

400m Burden Run

31 DB Sumo Cleans

300m Burden Run

31 DB Floor Press

200m Burden Run

31 DB Front Squats

100m Burden Run

10 Devil’s Press

-Rest 2:00 b/t Sets-

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

400m Walk*

*Nasal Breathing Only

(No Measure)

Wednesday

Announcements

Happy Birthday Yanihuska!

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R

25ft Karaoke L

25ft Side Shuffle R

25ft Side Shuffle L

10 Jumping Squats

10 Wall Ball Push Press to Target

Strength

Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout

“AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike

4:00 Foam Roll Quads

2:00 Saddle Stretch

(No Measure)

Tuesday

Announcements

Happy Birthday Francisco G!
Happy Birthday Mauricio!
Happy Birthday Gloryanne!

Hunters Creek CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Banded Plank

10 PVC Pass Through

:15 Chest Stretch (R)

:15 Chest Stretch (L)

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)

5 SA DB Press (R)

5 Knee Push-Ups

5 SA DB Deadlift (L)

5 SA DB Press (L)

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)