Workout Of The Day

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Monday

Announcements

Happy Birthday Jeremy!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

Movement 1 – Jumping Jacks → Up-Downs

Movement 2 – Single Arm Ring Rows (Right) → Single Arm Ring Rows (Left)

Movement 3 – Air Squats → DBL DB Sumo Deadlifts

Movement 4 – DBL DB Deadlift + Shrug → DBL DB Snatch

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS

:45 Max Burpees

-Rest :45-

:45 Max Double DB Snatch

-Rest :45-

:45 Max Ring Rows

-Rest :45-

Monday

Announcements

Happy Birthday Jeremy!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Sunday

Announcements

Happy Birthday Jason!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES

400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(135/95)|(95/65)

Sunday

Announcements

Happy Birthday Jason!

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

5 Inch Worms w/o push-up

5 DB Front Squats

5 DB Push Press

10 Alt. Box Step-Ups

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

P1 – 6 DB Thrusters + 6 Burpees Over DB

P2 – Max Box Jumps

*Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. Score is the total number of combined Box Jumps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

Accumulate 100 Partner Leg Throws*

*Every time you switch, both partners perform 10 DB Bicep Curls

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

80 Pull-ups

80 Walking Lunges

800m Run

80 Toe 2 Bar

80 Walking Lunges

400m Run

40 Pull-ups

40 Walking Lunges

400m Run

40 Toe 2 Bar

40 Walking Lunges

-45:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

Saturday

Hunters Creek CrossFit – Hunters Creek Bootcamp

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Alt. DB Rows in Plank*

5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press

5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift

* In the top of a push-up, alternate row (right) + row (left)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows

MIN 2 – 5 Up-Downs + 12 DB Push-ups

MIN 3 – 5 Up-Downs + 14 DB Suitcase Deadlifts