Workout Of The Day

Thursday

Announcements

Happy Birthday Lea!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS FOR TIME (4 MIN CAP)

1:00 Bike (Moderate Pace)

12 Alt. Step-Overs (practice the pivot on top of the box!)

10 Sit-ups

8 Push-ups

SPECIFIC WARM-UP (3 MIN CAP)

1 ROUND

8 DB Deadlifts (Light-Moderate)

6 Box Jump Overs

8 V-ups (or tuck-ups w/bent knees)

6 Box Dips

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

ON A 5:00 RUNNING CLOCK…

50/40 Cal. Bike*

then…

AMRAP x 10 MINUTES

10 DB Deadlifts

10 Box Jump Overs

10 V-Ups/Tuck-Ups

10 Box Dips

*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

15 Supermans

10/10 Single Leg Box Squats

30 Hollow Flutter Kicks

Wednesday

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Ring Rows + MAX Jumping Jacks

MIN 2 – 10 Air Squats + MAX Alt. V-ups

Strength

Metcon (No Measure)

EVERY 2:00 FOR 4 SETS

5 Strict Pull-ups

15 Supinated Bent Over Row*

*Keep weight moderate.

Workout

Metcon (Time)

FOR TIME

200m Farmer Carry (53/35)

into…

7 ROUNDS

5 Pull-ups

10 Sit-ups

15 Air Squats

into…

200m Farmer Carry

Wednesday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (4 MIN CAP)

2 ROUNDS

100m Jog

10 Jumping Air Squats

10 Alt. Tall Plank Shoulder Taps

:30 Down Dog

SPECIFIC WARM-UP (5 MIN CAP)

1 ROUND (W/LIGHT-MOD KB)

5/5 Single Arm KB Front Rack Squats

5/5 Moose Antlers*

5/5 Single Arm KB Push Press

5 Cat/Cows

5/5 Single Arm KB Thrusters

1 ROUND (W/LIGHT-MOD KB)

5 DBL KB Squats

5/5 Moose Antlers

5 DBL KB Push Press

5 Cat/Cows

5 DBL KB Thrusters

Workout

Metcon (3 Rounds for time)

3 SETS

200m Run

10 Right Arm KB Thrusters

200m Run

10 Left Arm KB Thrusters

200m Run

10 KB Thrusters

-Rest 2:00 b/t Sets-

-18:00 Hard Cap-

Wednesday

Hunters Creek CrossFit – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

FOR TIME

50 Sit-ups

25 Burpees

(rest remainder)

STATION 2

Recovery Bike @ Moderate Pace

STATION 3

FOR TIME

50 Burpees

25 Sit-ups

(rest remainder)

STATION 4

Recovery Bike @ Moderate Pace

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

Tuesday

Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

30 Mountain Climbers

5/5 DB Arm Haulers

5/5 SA SL Deadlift

Strength

Deadlift (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3-6-9…and so on

Deadlifts (155/105)

Toe 2 Bar or Hanging Knee Raise

Burpee Over Bar

Tuesday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Plank Hold → Hollow Hold (MIN 4)

MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)

MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :50 Max Sit-Ups

MIN 2 – :40 Max Ring Rows

MIN 3 – :30 Max Cal. Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 DB Floor Press in Glute Bridge Hold

5-8 Pike-Ups on Rower