(832) 644-5022

4-25-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Zachary Tellier (Time)

“Zachary Tellier” 45 min CAP!

*Add a movement each round*

*10 Burpees

*10 Burpees

25 Push-Ups

*10 Burpees

25 Push-Ups

50 Lunges

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

*Scale reps appropriately*

4-24-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP
Squat Cleans (185/125)

Rx+

(245/175)

4-23-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10 min E2MOM – 4 reps)

*Same weight throughout for Rx*

Metcon

Metcon (AMRAP – Reps)

12 min EMOM
Minute 1: Max Reps Muscle Snatch (75/55)

Minute 2: Max Reps OHS (75/55)

Minute 3: Max Reps Ring Dips

4-22-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (5 X 5)

Metcon

Metcon (Time)

10-8-6-4-2
Deadlift (315/225)

HSPU

Bar MU

“Passion”

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Passion (Time)

100 Double Unders

800m Back Rack Carry (95/65)

100 Burpees
Scaled – 200 single unders

4-19-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

20 min E2MOM

3 Cleans (choice) & 1 Jerk
Build to Heavy – TnG

Metcon

A: 800m Run (Time)

Max Effort 800m Run

Metcon

B: Metcon (Time)

Rest 4 min after Metcon A, then…

15-12-9
Sumo Deadlift Highpull (95/65)

Bar Facing Burpees

*4 min CAP!*

4-18-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10 min E2MOM – 8 reps)

*same weight throughout for Rx*

Metcon

Metcon (Time)

10 – 1
Pull Ups

Dynamic Push Ups (45/25)

Box Jump Overs (24/20)

*20 DU after each round*

4-17-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (16 min EMOM)

Odd _ Front Squats 2 reps @ 75-85%

Even _ 30 sec Front Plank

*Majority of sets should be in 75-85% range*

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP
6 Bar MU

18 Deadlift (225/185)

200m Run

4-16-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

“TOP GUN”
For Time:

20 Thrusters (135/95)

20 Sumo Deadlift High-Pulls (135/95)

20 Push Jerks (135/95)

20 Overhead Squats (135/95)

20 Front Squats (135/95)

*Start with 4 Burpees, then 4 Burpees at the top of each minute. *

45 min CAP!

*Scale weight and/or Burpees appropriately*

4-15-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10 X 3)

Metcon

Metcon (5 Rounds for reps)

3 min AMRAP X 5, 2 min Rest Between
30 Ab Mat SU

Remainder of 3 min – Max Effort Devil’s Press (50/35)

*Score is number of Devil’s Press*