(832) 644-5022

4-1-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

14 min EMOM

Odd – Back Squat, 5 reps @ 65-75%

Even – 20 Russian Twists (20/14)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP
12 PC & J (135/95)

12 BfB

12 T2B

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

TFG Snatch Complex (20min to find a heavy complex)

– 1 Squat Snatch

– 1 OHS

– 1 Hang Squat Snatch

– 1 OHS

*Hold the Bar

Metcon

Metcon (AMRAP – Reps)

Tabata! Teams of 4

– Calorie Row

– Pushups

– Wall Ball

– DB Hang Clean & Jerk (50/35)

** Tabata intervals are 20sec of work, then 10sec of rest, for 8 intervals. After the 8th interval, you will receive a 1min rest. During this rest rotate stations.

Each team member will do each movement for 8 intervals before moving to the next spot.
Score is total reps performed by the entire team!

03/29/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

“Champion” Faith Rx Co-founder Becky Conzelman (Time)

2 Rounds

– 25 Handstand Pushups

– 20 Deadlifts (135/95)

– 15 Overhead Squats (135/95)

– 10 Burpee Box Jump Overs (24/20)

– 800m Run

03/28/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 Air Squats

– 10 Good Mornings

– 10 Pushups

– 5 Strict Pullups

Weightlifting

Bench Press (9 x 2)

EMOM

Metcon (No Measure)

18min EMOM

– Odd Minutes: 8/8 Dumbbell Snatch

– Even Minutes: 16 Alt. Dumbbell Overhead Lunges

NO Rx Weight! Pick a challenging dumbbell, that will increase your heart rate, but allow you to finish within the minute.
Snatches: do 8 with one arm, then 8 with the opposite arm.

Lunges: Switch arms Overhead after 8.

03/27/2019

CrossFit Quest – CrossFit

Coaches Choice (No Measure)

Increase HR and Stretch

Warm-up

Weightlifting

Sumo Deadlift (10 x 1)

Build to a Heavy Single

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 3 Deadlifts (315/225)

– 6 Evil Wheels

– 9 Box Jumps (30/24)

03/26/2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (with an empty barbell)

– 7 Strict Press

– 7 Push Press

– 7 Good Mornings

– 7 Front Squats

Weightlifting

Clean and Jerk (25min to try and find a 1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

– 7 Medball Cleans (20/14)

– 7 Burpees

03/25/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (Time)

5 Rounds (7min Cap)

– 10 Hollow Bodies

– 10 Vups

– 10 Tuck ups

– 10sec Hollow Hold

Metcon

“AB”solute Endurance (Time)

1 mile run

– 25 Situps

800m Run

– 25 Situps

400m Run

– 25 Situps

200m Run

– 25 Situps
35min Cap

Scale as needed, whether it’s the run or the reps of situps. 100 is high volume, make good choices!

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

Rx

50 Burpees

– 400 meter Run

100 Push-Ups

– 400 meter Run

150 Walking Lunges

– 400 meter Run

150 Walking Lunges

– 400 meter Run

100 Push-Ups

– 400 meter Run

50 Burpees

Scaled Option

40 burpees

– 400-m run

80 push-ups

– 400-m run

120 walking lunges

– 400-m run

120 walking lunges

– 400-m run

80 push-ups

– 400-m run

40 burpees
Split work as needed.

Split runs by 200’s

03/22/2019

CrossFit Quest – CrossFit

Warm-up

Metcon

Coaches Choice (No Measure)

Increase HR and Stretch

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

03/21/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Accessory Work

Tabata Abs (8 x 20sec with 10sec rest)

Russian Twists (45/25)
Score is LOWEST number of reps

Tabata Abs Part 2 (8 x 20sec with 10sec rest)

V-ups
Score is LOWEST number of reps

Metcon

Metcon (Time)

– 500m run

5 Rope Climbs

– 400m run

4 Rope Climbs

– 300m run

3 Rope Climbs

– 200m run

2 Rope Climbs

– 100m run

1 Rope Climbs