Month: September 2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Teams of 2

Metcon (AMRAP – Reps)

7min AMRAP

– Max Calorie Row

– Max Burpee Pullups

** Switch as needed

* Score is TOTAL Reps + Calories
REST 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 24 Single arm Weighted Box Step Ups (20″)

– 24 Syncro Goblet Hold Lunges

** Alternate on Step Ups

* DB (50/35)
Rest 3min THEN…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 10 Russian KBS (53/35)

– 10 Vups
Switch every round

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch
Get Really warm and stretched out.

Then build to your starting weight for the workout and GRIND! IT! OUT!

Metcon

Double Trouble (Time)

100 DU

– 7 Clean & Jerks (225/145)

80 DU

– 14 Clean & Jerks (185/115)

60 DU

– 21 Clean & Jerks (135/95)

40 DU

– 28 Clean & Jerks (95/65)

20 DU
Scaled:

2:1 Single Unders

Clean & Jerk

7 – (155/105)

14 – (135/85)

21 – (95/65)

28 – (65/45)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

18min EMOM (6 rounds)

Min 1 – 20 Plate Russian Twists (45/25)

Min 2 – 10 Plate Situps (45/25)

Min 3 – 100m Sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 100m Farmers Carry

DB = 50/35

KB = 53/35

– 2 Rope Climbs

– 15 Hand Release Pushups

– 10 Pullups
Scale:

Rope Climbs – 4 Seated to standing

Ring Rows

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

3 Position Snatch (6 x 1)

Power Position Snatch

Mid Hang Snatch

Full Snatch
Choice of Power or Squat

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

2/2, 4/4, 6/6, 8/8…

– Alt. DB Power Snatch (50/35)

– Alt. Pistols

** Scale Pistols as needed

– heel on plate

– to a box

– feet together squat
Scores:

Rnd of 2 = 4

Rnd of 4 = 12

Rnd of 6 = 24

Rnd of 8 = 40

Rnd of 10 = 60

Rnd of 12 = 84

Rnd of 14 = 112

Rnd of 16 = 144

Rnd of 18 = 180

Rnd of 20 = 220

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

16min Every 2min (8 Rounds)

– 1 Power Clean

– 2 Front Squats

– 1 Jerk (push or split)
Touch and Go

Metcon

Metcon (Time)

4 Rounds

– 400m Run

– 21 KBS (53/35)

– 12 Toes to Bar

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 100m Run

– 5 Wall Squats

– 5 Inchworms (with pushup)

– 5 Good Mornings

Weightlifting

Sumo Deadlift (7 x 3 Touch & Go OR Quick Singles)

Sumo Stance DL, NOT sumo high pulls

Metcon

Metcon (Time)

12-9-6-3-6-9-12

– Wall Ball (20/14)

– Box Jumps (24/20)

– Hang Squat Clean (155/115)
Scaled:

Step ups

Hang Squat Clean (115/85)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 100 Wall Balls

– 80 Alt. Dumbbell Snatches (50/35)

– 60 Knees to Elbow

– 40 Power Cleans (135/95)

– 20 HSPU

– 10 Front Squats (135/95)

** At the top of every minute, 3 Burpees (both partners)
Split Work as desired.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

– Butt Kicks

– High Knees

– Spiderman Lunges

– Frankensteins

200m Jog

Weightlifting

Bench Press (10-9-8-7-6-5-4-3-2-1)

Metcon

Metcon (Time)

3 Rounds

– 500m Run

– 25 Dumbbell Front Rack Lunges (50/35)

** If it is raining you can Sub 800m Row for the run
Use 2 Dumbbells for the lunges

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 15 Jumping Jacks

– 10 Good Mornings

– 5 Inchworms (no Pushup)

Weightlifting

Bottom Up Front Squat (10 x 1)

Start in the bottom of your front squat (below parallel) and stand up with the weight.

Accessory Work

V-ups (10 x 10)

Metcon

Metcon (Time)

9 Rounds

– 11 Deadlifts (155/115)

– 11 Pushups
Scaled: (115/85)

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

3 Position Squat Clean (8 x 1)

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go!

Hold the bar for all 3 movements

Accessory Work

Ring Holds (8 x 15 Seconds)

Top of Ring Dip Holds
Hold the lockout of a ring dip, for 15 seconds

Metcon

Metcon (Time)

6 Rounds

– 5 Clean & Jerk (135/95)

– 25 Double Unders
Scaled:

Clean & Jerk (95/65)

75 Single Unders