Workout Of The Day

Thursday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 ROUND

P1: Bike (Mod Pace)

P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull Ups

10 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch (75/55)|(45/35)

75 Double Under

(Score is Rounds + Reps)

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Finisher

Wednesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

Workout

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

CORE

Hunters Creek CrossFit – CORE

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Metcon (No Measure)

4 sets

:30 sec Banded in & out

:30 sec per leg side plank single leg crunch

:30 sec Plank crunch abduction

15 in and out crunch and leg half circles

Tuesday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps

10 KB DL

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Workout

Metcon (No Measure)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Metcon (No Measure)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)

Monday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups

:30 DB Overhead Hold

15 Sit-ups

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Strength

Workout

Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

Sunday

Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:

P1: Row *

P2: 5 Inch Worms + Push Up

5 Bootstraps

20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:

P1: Row*

P2: 10 BB Goodmornings

10 Scap Pull-Ups

20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

60 Cal Row

60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)

CORE

Hunters Creek CrossFit – CORE

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Metcon (No Measure)

5 Rounds

1:00 work

:15 sec Russian twist (25/15)

Time remaning Reverse Crunches

into…

3 Rounds

:45 sec Bench Moutain Climbers

:45 sec Bench plank side crunches

:45 sec Bench Plank side

:45 sec Bench plank side up & down

Rest 45 sec