Month: July 2018

CrossFit Quest – CrossFit

“What you lack in talent can be made up with desire, hustle and giving 110% all the time.” – Don Zimmer

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

5 mins Rest between Metcons

Goals:

Metcon 1 – Go fast (Unbroken on each movement if possible) and rest (short breaks) between movements.

Metcon 2 – This should be done unbroken at a good pace – this is considered grunt work so just get it done.

Metcon (Time)

15-12-9-6-3

Hang PS & Thrusters (95/65)
Scale – (65/45)

Metcon (Time)

4 RFT (45/25)

100m Plate Carry

10 OH Lunges w/Plate

5 Plate Burpees
Plate Burpee = Burpee on plate then finish with plate overhead

Scale – (25/15)

Weightlifting

Press Complex (6×1,1,1)

Push Press/Push Jerk/Split Jerk

CrossFit Quest – CrossFit

“Your present circumstances dont determine where you can go, they merely determine where you start.” – Nido Qubein

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (Weight)

EMOM 12

Min 1 – 5 DL (Inc. Weight each time)

Min 2 – 25 DUs

Metcon

Goals:

1. This WOD is all about the HSPUs – Break them up early and often so you can take shorter breaks and continue to move.

2. Push through the squats and situps with little to no breaks if possible.

Metcon (Time)

75 Squats

50 Situps

25 HSPU

75 Squats

25 HSPU

50 Situps

75 Squats
Scale 1 – Seated DB Press or Pike HSPU or HRPU

Scale 2 – Scale 1 @

60 Squats, 35 Situps, & 10 DB Press

Accessory Work

Metcon (No Measure)

2 RnFT

4 Dball Cleans (TnG)

30′ HS Walk
Choose a weight on the Dball Clean you can Touch and Go 4 times.

Scale the HS Walks to Bear Crawls @ 30′

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 3

(Work/Run/Rest)

– 70 medball situps (20/14)

– 60 Thrusters (75/55)

– 50 Pullups

– 60 medball situps (20/14)

– 50 Thrusters (95/65)

– 40 Pullups

– 50 medball situps (20/14)

– 40 Thrusters (115/75)

– 30 Pullups

– 40 medball situps (20/14)

– 30 Thrusters (135/85)

– 20 Pullups
– 1 person running 200m

– The 2 people in the gym can split reps as needed.

Must finish a movement before going to the next.

** change when the runner gets back

CrossFit Quest – CrossFit

“Change your thoughts and you change your world” – Norman Vincent Peale

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. This is a long chipper dont come out to hot and burnout. Pacing is the key but keep moving.

2. Catch your breath on the situps if possible cause that is the least taxing of the movements, have a plan and stick to it.

Metcon (Time)

50 Single Arm DB Thrusters (50/35)

50 Situps

50 Alt. DB Snatch (50/35)

30 BJ Overs (24/20) (No Stepups)

30 Situps

30 Pullups

10 HSPUs

10 Situps

10 DL (275/185)
Scale – (35/20), Stepups, Ring Rows, DB Press, DL (185/125)

Metcon (Time)

50 Single Arm DB Thrusters (50/35)

50 Situps

50 Alt. DB Snatch (50/35)

30 BJ Overs (24/20) (No Stepups)

30 Situps

30 Pullups

10 HSPUs

10 Situps

10 DL (275/185)
Scale – (35/20), Stepups, Ring Rows, DB Press, DL (185/125)

Weightlifting

Snatch Progression (10×1)

(Power, Hang Squat, Full Squat)

CrossFit Quest – CrossFit

“People who are crazy enough to think they can change the world, are the ones who do” – Rob Siltanen

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (No Measure)

EMOM 12

Min 1 – 3 Rope Climbs

Min 2 – 10 Single Arm Alt. OH Lunges (Choice of weight) – 5 on each Arm
Scale – 1 or 2 Rope Climbs

Scale 2 – 30sec Hang on Rope (Work on footing)

Metcon

Metcon (Time)

Partner “DT” – You Go, I Go Style

5 RFT (155/105)

12 DL – 9 Hang PC – 6 Push Jerk

*Partner 1 does 12 – 9 – 6 then Partner 2 does 12 – 9 – 6 until each partner does 5 rounds each.
RX+ (205/135)

Scale (95/65)

Conditioning

Metcon (No Measure)

Tabata Abs (3 rounds)

1 – Abmat Situps

2 – Flutter Kicks

3 – V-Ups

4 – Hollow Holds

CrossFit Quest – CrossFit

“Life is 10% what happens to you and 90% how you react to it” – Charles R. Swindoll

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

DB Alternating Bench Press (5×10)

DB Bench Press – Hold one arm locked out while performing a bench press with the other. Alternate arms after each rep.

Accessory Work

After each set of DB Bench perform 3×5 on 3 position Push-Up.

*Put barbell on J-Hooks where your leaning at ~45deg x 5, then ~20deg x 5, & then 5 pushups on floor.

Metcon

Goals:

1. This is supposed to be heavy, embrace the fact that your legs will burn.

2. This is not the day to practice DU, if you cant do more than 10 at 1 time you should do SUs to keep the intensity up.

Metcon (Time)

100 DU

10 Squat Clean (95/65)

80 DU

8 Squat Clean (135/85)

60 DU

6 Squat Clean (155/105)

40 DU

4 Squat Clean (185/125)

20 DU

2 Squat Clean (205/145)
RX+ (155/105), (185/125), (225/155), (245/165), (275/185)

Scale 2 – Scale 1 with PC

Conditioning

Metcon (No Measure)

5x200m (100m Sprints)

*Sprint to the road & Walk Back to the gym (No Rest between rounds)

CrossFit Quest – CrossFit

“Most people miss their opportunity because it is dressed in overalls and looks like work” – Thomas Edison

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (5-5-3-3-1-1-1)

Metcon

4 Minutes Rest between Metcons after last person finishes

Goals:

1. Go fast (intensity is the key on this WOD) – Most of you should be able to do both of these WODs unbroken.

2. Push yourself these movements are not difficult for you to do – get out of your comfort zone and go hard.

Metcon (Time)

4 RFT

12 WB (20/14)

12 BJ (24/20)
Scale – 16/12 & Stepups

Metcon (Time)

4 RFT

12 KB (53/35)

12 Burpees
Scale – (44/26)

Cool Down

Options 1 – 1mile run, 2000m row, or 4000m bike at 70% of max effort

Option 2 – RomWOD

CrossFit Quest – CrossFit

“Its not the will to win that matters-Everyone has that. Its the will to prepare to win that matters.” – Bear Bryant

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (No Measure)

EMOM 10

Min 1 – 200m Run

Min 2 – 20 Situps
Scale – 100m Run & 12 Situps

Metcon

Goals:

1. This is a sprint (whether you are doing TnG or fast singles) this needs to be fast on the snatches. Catch your breath on the pistols.

2. If you are trying to decide between RX / RX+ or Scaled / RX – the workout will have a totally different feel. If the heavier weight is within 10% of your 1RM then this will be a strength workout and you need to move methodically on the snatches and fly through the pistols. If the weight is fairly light for you then this will be very fast all around.

Metcon (Time)

4 RFT

4 Squat Snatch (115/75)

10 Pistols
RX+ (165/115)

Scale 2 – (65/45) & Box Pistols or Band assisted Pistols

Weightlifting

Power Clean (10×2 (TnG))

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (No Measure)

3 Rounds (not for time)

– 15sec Hollow Hold

– 20sec V-ups

– 20sec Tuck Ups

– 15sec Hollow Holds

** Rest 1min

Metcon

Metcon (AMRAP – Rounds and Reps)

24min AMRAP

Teams of 2

– 100m KB/DB Farmers Carry (50/35)

– 40 Alt. Back Rack Lunges (95/65)

– 40 Back Squats (95/65)
Switch everytime your partner gets back from the farmers carry.

** Score is Rounds and Reps with Barbell

CrossFit Quest – CrossFit

“Success is where preparation and opportunity meet.” – Bobby Unser

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Skills

Goals:

1. This is grunt work followed by high skill gymnastics – work on both.

2. Even if you don’t have HS Walks work on them – Get upside down if possible.

3. Rest between rounds but go quickly while you work.

Metcon (No Measure)

3 RnFT

8 DBall Cleans (Choice of Weight)

25′ HS Walk
Choose Your weight on the Cleans

Scale – Bear Crawls for HS Walk

Metcon

15 min Running Clock

“Icon ATHLETE inspired Interval”

Goals:

1. Burpees – Pacing, Pacing, Pacing…. just keep moving.

2. Clean – Get heavy quickly (Big Jumps)

3. DUs – If you can do 1 DU then you should be doing that for 3mins….it’s time to stop making excuses and start working on DUs

4. MUs – Even if your doing singles you are doing better then 99% of the world

5. DL – This should be a light weight for most of you compared to your DL Max so push the pace.

Metcon (AMRAP – Reps)

0-5 mins = ME Burpee BJ Overs (24/20)
Scale – 20/16

Metcon (Weight)

5-9 mins = 1 Rep Max Squat Clean
1 Rep Max for the Day

Metcon (AMRAP – Reps)

9-12 mins = Max Effort DUs
Scale – Single Unders

Metcon (AMRAP – Reps)

12-14 mins = Max Effort Bar MU
Scale – C2B/Pullups/Ring Rows

Metcon (AMRAP – Reps)

14-15 mins = Max Effort DL w/Squat Clean weight
Scale – DL (lighter Weight if Needed)

Accessory Work

Metcon (No Measure)

“Functional Friday”

Superset:

DB Hammer Curls & Ring/Box Dips (3×10 on each)

DB Tricep Kickbacks & Barbell Curls (3×10 on each)