Workout Of The Day

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK

500/400m Row (EZ Pace)

Immediately Into…

10 Bootstrappers

20 Alt. Groiners

10 Push-Up to Pike

20 Air Squats

10 Inchworms w/ Push-Ups

20 Wall Ball Front Squats

10 Wall Ball Shoulder Press

20 Wall Balls

Max Meters Row In Time Remaining…

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

“The Straight 100”

2 ROUNDS FOR TIME*

100 Cal Row

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

100 Box Jumps (24/20)

*P1 works while P2 Rests. Split work as needed. (20 min cap)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Dragon Pose (1:00 each side)

2:00 Half Saddle Stretch (1:00 each side)

2:00 Pigeon Stretch (1:00 each side)

(No Measure)

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3:00

30 Crossbody Mountain Climbers

20 Jumping Jacks

10 Scap Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

5 Up-Downs

5/5 SA Russian KB Swings

5 Push-Ups

Strength

Deadlift (8-8-6-6)

8-8-6-6

Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Optional Finisher

Metcon (No Measure)

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Lying Hamstring Stretch with Band (1:00 each side)

2:00 Elbow in band Stretch (1:00 each side)

1:00 Foam Roll Lower Back

(No Measure)

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike (EZ → Mod → Hard)

MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang

MOVT 3 – Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal Bike

2 Rope Climbs

100m Single KB Suitcase Carry (53/35)|(35/26)

2 Rope Climbs

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Hand up Banded Lat and Shoulder Stretch (1:00 each side)

1:00 Kneeling Forearm Stretch

2:00 Half Saddle Stretch (1:00 each side)

(No Measure)

Wednesday

Announcements

Happy Birthday Daniel J!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

12 Alt Groiners

10 Alt Cossack Squats (Pause :01 at the bottom)

5 Push-Up to Pike

Into…

AMRAP x 5 MINUTES

10 Med Ball Deadlifts

10 Med Ball Strict Press

10 Med Ball Squats*

*Hold Med Ball in Bear Hug.

Strength

Hang Clean (Heavy 2-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Sit-Ups

15 Plate Ground to Overhead (45/35)|(25/15)

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

(Score is Time)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 Cobra Pose

2:00 Half Saddle Stretch (1:00 each side)

1:00 Seated Fold Forward

(No Measure)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND (25ft Line Drills)

High Knees

Butt Kickers

High Skips

Toy Soldiers

Karaoke

200m Run

Into…

2 ROUNDS

30 Single Unders

6/6 Split Squats

30 Mountain Climbers

12 Glute Bridge-Ups

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Walking Lunges

1:00 – Double Unders

1:00 – 200m Run

1:00 – Crossbody Mountain Climbers

1:00 – Plank Hold or Glute Bridge Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

1:00 Calf Stretch (:30 each side)

1:00 Saddle Pose

1:00 Seated Straddle Pose

(No Measure)

Monday

Announcements

Happy Birthday Ashley M!
Happy Birthday Sean C!

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

8 Up-Downs

6 Groiners

Into…

2 ROUNDS

8 PVC Pass Throughs

6 PVC Back Squat*

4 Burpees Over PVC

*Second round perform PVC OHS

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Light-Moderate complex of:

1 Power Snatch

+

1 Snatch Balance

+

1 Overhead Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Power Snatch (155/105)|(115/75)

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch

5 Burpees Over the Bar

(Score is Time)

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon Stretch (1:00 each side)

2:00 Dragon (1:00 each side)

1:00 Foam Roll Lower Back

(No Measure)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

20 Band Pull-Aparts

20 Banded Rows

20 Alt. Groiners

10 Scap Pull-Ups

10 Scap Push-Ups

10 Alt. Cossack Squats

Workout

Metcon (AMRAP – Rounds and Reps)

“CINDY” or “MARY”

“CINDY”

AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)

OR

“MARY”

AMRAP x 20 MINUTES

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KB can not go to ground the entire workout. If KB get dropped, both athletes must perform 10 Up-Down + Tuck Jumps.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Scorpion Stretch (1:00 each side)

2:00 Hand Up Banded Lat and Shoulder Stretch (1:00 each side)

1:00 Saddle Pose

(No Measure)