07/20/2018

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)