Month: June 2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP (0-7min)

Partner 1:

– 100m Sandbag Run

Partner 2:

– 3 Back Squats (95/65)

– 6 Back Rack Lunges (95/65)

– 9 Shoulder to Overhead (95/65)

(Switch every time the runner gets back)
**3min REST** (7-10min)

THEN…

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP (10-17min)

Partner 1:

– 100m Sandbag Run

Partner 2:

– 3 Deadlifts (185/155)

– 6 Toes to Bar

– 9 Hand Release Pushups

(Switch every time the runner gets back)
**3min REST** (17-20min)

THEN…

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP (20-27min)

Partner 1:

– 100m Sandbag Run

Partner 2:

– 3 KB Sumo High Pulls (53/35)

– 6 KB Overhead Squats (3 each arm)

– 9 KB Swings (53/35)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5 X 5)

Accessory Work

Sit-ups (5 X 25)

Superset with Back Squats

AMRAP

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

-10 (5 each arm) Single Arm Hang Clean & Jerks (50/35)

– 5 Muscle Ups (Choice)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (20 Rep Max)

Metcon

Metcon (Time)

1 Mile Run

50 Box Step Ups (24/20)

1 Mile Run
Rx+ With Vest

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bear Complex (7 X 1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to 1RM

Metcon

Metcon (No Measure)

Evil Wheels
7 X 7

In Between Bear Complex

Metcon

Metcon (Time)

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All Sets Must Be Unbroken*
3 to 1 for singles

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon (No Measure)

50 STRICT HSPU
As many sets as needed

*KIP if needed*

Metcon

Metcon (Time)

Buy In: 400m

21-15-9

-Burpee Box Jump Overs (24/20)

-Pull Ups

Rest 3 min then:

9-15-21

-Wall Balls (20/14)

-Burpee Box Jump Overs (24/20)

Buy Out: 400m Run

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– Walking Lunges (Down)

– Butt Kicks (Back)

– Spiderman Lunges (down)

– High Knees Back

Then… (1 Round)

– 10 Medball Cleans

– 10 Medball Pushups

Then…

– Stretch

Metcon

Metcon (Time)

Teams of 2

7min CAP

– 800m Run (split by 200’s)

– 100 Wall Balls (20/14)

*Score is the time it takes to finish.
THEN…

Rest 3min (7-10min)

Metcon

Metcon (Time)

Teams of 2

5min CAP (10-15min)

– 400m Run (split by 100’s)

– 100 Medball Situps

*Score is the time it takes to finish.
THEN…

Rest 3min…(15-18min)

Metcon

Metcon (AMRAP – Reps)

Teams of 2

7min AMRAP (18-25min)

– 800m Run (split by 200’s)

– Max Front Squats with time remaining (155/105)

* Score is total Front Squats

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2, in any order:

100 cal Row

100 Double Unders

100 synchronized Bar over Burpees

100 Hang Cleans (135/85)
*Must complete one movement before going to next*

Cool Down

ROM WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean & Jerk Complex

5 X 1

1 power, 1 hang, 1 full,

1 front squat,

1 push jerk, 1 split jerk
Touch N Go

Metcon

Metcon (AMRAP – Reps)

Tabata (4min)

V-Ups
Score is reps from the lowest round

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Squat Snatch

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

20 Back Squats (225/155)

2 mile Run

20 Back Squats (225/155)

Weightlifting

STRICT Pull-Ups

50 reps

As many sets as needed
**Use bands if needed