Workout Of The Day

Sunday

Hunters Creek CrossFit – BURN

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Metcon

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Jump Rope

1:00 Hollow Hold

STATION 2

1:00 Box Step Ups

1:00 Push-up Plank

STATION 3

1:00 Max Cal Bike

1:00 Bent Over Row

STATION 4

1:00 Max Cal Row

1:00 DB Strict Press

Saturday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

In team of 2 …

10 alt. Chest passes

100m Jog

10 alt. Over the head passes

5/5 Single Arm DB Power Clean

10 alt. Wall ball passes

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

100 Wall Balls

50 Dumbbell Power Cleans

200m Run (each)

*P1 works while P2 rests. Split work any way.

Optional Finisher

Metcon (No Measure)

PUMP SESH

2 SETS

10 DB Arnold Press (Right)

10 DB Bent Over DB Row (Right)

100 Bodyweight Russian Twists (50/side)

10 DB Arnold Press (Left)

10 DB Bent Over DB Row (left)

-Rest As Needed B/T Sets-

Saturday

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

400m Run

Into…

3 ROUNDS

:20 Bar Hang

10 V-ups

5 DB Deadlifts

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

12 DB Curls

12 DB Bent Over Rows

12 DB Strict Presses

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

9 DB Cleans (50/35)

25′ DB Front Rack Lunge

13 Toes to Bar

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Ground to Seated L

MIN 2 – Ground to Seated R

MIN 3 – Sit-up to Lunge L

MIN 4 – Sit-up to Lunge R

MIN 5 – Lunge to Stand L

MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES

Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

40 Deadlift (115/75)|(95/65)

40 Front Rack Lunges

40 Sit-ups*

*GHD Sit Up Optional

Saturday

Hunters Creek CrossFit – BURN

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Metcon

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

2:00 Max DB Push Press

Rest 1:00

2:00 Max DB Push Press

STATION 2

Run 200m

20 Burpees

Run 200m

(Rest Remainder)

STATION 3

2:00 Max DB Burpee

Rest 1:00

2:00 Max DB Burpee

Friday

Hunters Creek CrossFit – BURN

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Metcon

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Mountain Climbers

STATION 2

Max DB Swing

STATION 3

Max Air Squat

STATION 4

Max Jump Rope

Friday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 burpee broad jumps

10 Plate Ground to Overhead

20 Mountain Climbers

Metcon

Metcon (Time)

FOR TIME

I. Double DB “Isabel”

*Isabel is 30 Snatches for time…

-Rest 3:00-

II. 2 ROUNDS

100m Walking Lunges

100m KB Farmer’s Carry (Heavy)

Optional Finisher

Metcon (No Measure)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Sit-Ups

Tabata 2 – Hollow Flutter Kicks