Workout Of The Day

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Progressive Pacing on the Bike…

1:00 EZ Pace

1:00 Moderate Pace

:30 Moderate-High Pace

:30 Hard Pace

Into…

2-3 ROUNDS

4 Big Arm Circles Back

4 Big Arm Circles Forward

8 Alt. Samson Stretch

10 Alt. Side Lunges (keep hips low)

12 Perfect Hollow Rocks

Workout

Metcon (No Measure)

6 SETS

ON A 4:00 RUNNING CLOCK…

25/20 Cal Bike

15 Up Downs

Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

(No Measure)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK

5-7 Strict Knees to Chest

:30 L-Hang or Tuck-Hang on Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow

20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Rounds + Reps)

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up

MIN 2 – :30 Bootstrappers + :30 Groiners

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 HS Wall Hold or :45 Shoulder Taps

Min 2 – 8-10 Sumo Stance Barbell Good Mornings

Min 3 – :45 Hollow Hold

(No Measure)

Workout

Diane (Time)

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

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 Clean Deadlifts

8 Hang High Pulls

6 Hang Muscle Cleans

10 Elbow Punches

4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row

30 Push Jerks (155/105)|(115/75)

30 Hang Power Cleans

30 Bar Muscle Up or Burpee C2B Pull-Ups

150 Double Unders

50/40 Cal Row

(Score is Time)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Snatch Deadlift into aggressive extension and shrug, no arm pull.

**Increase Load Each Set. Does Not Need to be Performed Unbroken.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)|(75/55)

MIN 2 – 15/12 Cal Bike

MIN 3 – 100m Jog

(No Measure)

Saturday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Air Squats

5 Kip Swing / Ring Row

10 Sit ups

10 Hollow Rocks

Skill

Metcon (No Measure)

Metcon (Time)

Workout

Metcon (Time)

10 Alt Lunges

15 Burpee Box Jump Overs

20 Box Dips

25 Pulll Ups/ Ring Rows

30 Hand Release Push ups

35 Air Squats

40 Dubs/ 80 Singles

45 Mtn climbers

50 Sit Ups

40 Dubs 80 Singles

35 Air Squats

30 Hand Release Push Ups

25 Pull ups/ ring Rows

20 Box Dips

15 Burpee Box jump Overs

10 Alt Lunges

Friday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)