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Halloween Spook-Tacular

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Halloween Spook-Tacular (Time)

31 Reps of Each

– Box Jumps (24/20)

– Deadlifts

– Hang Cleans

– Front Rack Lunges

– Back Squats

– Situps

– Pushups

– Double Unders

– Kettlebell Swings (53/35)

– Wall Balls (20/14)
Barbell Weight for ALL Movements (155/95)

10/30/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 6 Toes to Bar

– 8 KB Snatches (4 each arm)

– 10 KB OHS (5 each arm)
KB: 53/35

Conditioning

Metcon (6 Rounds for time)

Every 3 Minutes

– 400m Sprint

* Score each 400

10/29/2018

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

Snatch – Hang Snatch – Overhead Squat (10 x 1)

Perform 1 Squat Snatch, 1 Hang Squat Snatch, 1 OHS

Metcon

Metcon (Time)

3 Rounds

– 200m Run

– 20 Dumbbell Deadlifts (50/35)

https://www.youtube.com/watch?v=7AOTg-UyFwY

– 20 Dumbbell Stepups (20″ for everyone)

**Use 2 Dumbbells
If Dumbbells are taken use KB (53/35)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

Partner Hero WOD “Hidalgo”

– 2 Mile Run

(Split Mile 1 by 200’s. Run MIle 2 together)

2 Minutes Rest

– 20 Squat Cleans (135/95 lb)

– 20 Box Jumps (24/20 in)

– 20 Overhead Walking Lunges (45/25 lb plate)

– 20 Box Jumps (24/20 in)

– 20 Squat Cleans (135/95 lb)

2 minutes Rest

– 2 mile Run

(Split Mile 1 by 200’s. Run MIle 2 together)

Split Reps Evenly

**Wear a weight vest (20/14 lb)
Rx+ – Perform the WOD Solo

10/26/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Tama (Time)

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm barbell farmers carry, 95/65 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 135/95 lb.

200-meter single-arm barbell farmers carry, 135/95 lb.

Intermediate Option

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 75/55 lb.

400-meter single-arm barbell farmers carry, 75/55 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 75/55 lb.

200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option

For time:

400-meter single-arm barbell farmers carry, 35/22 lb.

31 sit-ups

31 knee push-ups

31 front squats, 35-/22 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.

31 sit-ups

31 knee push-ups

31 hang power cleans, 55/35 lb.

200-meter single-arm barbell farmers carry, 55/35 lb.
To learn more about Tama click here
40min CAP

10/25/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 x 5)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female Weights:

Wall Ball – 14#

Push Press – 55#

Box Jumps are 20″ for everyone

10/24/2018

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

14min EMOM

Odd Min – 40 Double Unders or 50 Single Unders

Even MIn – 15 Kettlebell Swings (53/35)

Metcon

Metcon (Time)

12 Clean & Jerks (135/85)

4 Rope Climbs

9 Clean & Jerks (155/105)

3 Rope Climbs

6 Clean & Jerks (185/135)

2 Rope Climbs

3 Clean & Jerks (205/155)

1 Rope Climb
Scale as needed, but the goal is to add weight each round.

Rope Climbs – 2:1 seated to standing

10/23/2018

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 (7 x 1)

Power Position Snatch

Mid Hang Snatch

Full Snatch
Touch and Go

Choice of Power or Squat

Metcon

Metcon (Time)

13min Time Cap

10-8-6-4-2

Bar Muscle Ups

4-8-12-16-20

Alternating DB Snatch (50/35)
Scaled BMU:

– Chest to Bar or Pullup + Dips (do all the pullups then all the dips) or Jumping Pullups + Dips

10/22/2018

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Back Squat (10 x 2)

Start light and build to a heavy double

Accessory Work

2 Count Flutter Kicks (10 x 20)

Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

– 10 Goblet Squats (70/53)

– 10 Burpees to Target

– 100m Run

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Misfits Athletics Barbell Complex (20min to build to a heavy)

– 1 Power Clean

– 1 Push Jerk

– 1 Front Squat

– 1 Hang Squat Clean

– 1 Split Jerk

Metcon

Metcon (Time)

Teams of 2

600m Med Ball Run (20/14)

– 60 MB Push Ups **

600m MB Run (20/14)

– 60 KB Swings** (70/53)

600m MB Run (20/14)

– 60 MB Pushups**

600m MB Run (20/14)

Split Runs by 200m

** split reps as needed