Workout Of The Day

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

Wednesday

Announcements

Happy Birthday Darren!
Happy Birthday Mat!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

25 Slam Balls (30/20)|(20/10)

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65)

35 Sit-Ups

(Score is Time)

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate)

10 Burpees

200m Row (moderate-high)

15 Med-Ball Front Squats

100m Row (high)

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

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

15 Handstand Push-ups

(Score is Rounds + Reps)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

Row/Bike 1:00

5 Push Up to Pike

10 Shoulder Taps

10 Box Step Ups

5/5 Single DB Up Downs

Strength

Metcon (No Measure)

3 SETS

Max Reps DB Floor Press (Athlete Choice)

20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

2 SETS

1:30 – Max Single DB Burpees (Athlete Choice)*

1:30 – Max Single DB Box Step-Ups (24/20)

1:30 – Row or Bike for Cals

1:30 – Max Slam Balls (20/10)

1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Kang Squats

10 Alt. Groiners

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Med Ball Front Squats

10 Med Ball Push Press

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

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

30-60-90-120-150

Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON / :10 OFF)

Med Ball Russian Twists

(No Measure)

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

15 Hang Power Snatch (95/65)|(65/45)

21 Sit-Ups

(Score is Rounds + Reps)