Workout Of The Day

CORE

Announcements

Happy Birthday Eric C!
Happy Birthday Nayendi!

Hunters Creek CrossFit – CORE

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

30 mountain climbers

12 sit ups crunches (25/15)

10/10 woochoppers

12 crossover twist

15 Hanging knee raises

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)

Sunday

Announcements

Happy Birthday Fio!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

5 Walking Inchworms*

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

2 ROUNDS…

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps

5 Kip Swings

3 ROUNDS…

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike → :20 Work/:40 Recovery*

*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Partner Workout

Metcon (2 Rounds for reps)

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125)|(135/95)**

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

CORE

Hunters Creek CrossFit – CORE

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Metcon (No Measure)

2~3 sets

10 v~ups

12 Leg raises with weight

20 Climber Taps

1:00 side plank

12 Hanging knee raises

Rest 1:00

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs

7 Hand release Push-ups

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Skill

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)