CrossFit Quest – CrossFit
Warm-up
Coaches Choice (No Measure)
Increase HR and Stretch
Weightlifting
Overhead Squat (10-5-5-3-3-1-1)
10 = light weight warmup
5/5 = 50-70% of 1RM
3/3 = 75-85% of 1 RM
1/1 = find a heavy for the day
Metcon
Goals –
1. 28 min Cap – keep moving this is doable.
2. Work on the gymnastics skills you can do – scale when you have to not just to get a good time.
3. The Thrusters are the only part that the weight may be an issue so if scaling use the thruster for guidance.
Metcon (Time)
21-15-9 (PC & T2B)
15-12-9 (Thrusters & C2B)
12-9-6 (PS & HSPU)
RX – 95/65
MOD – (PC & Sit-ups), (Thrusters & Ring Rows), (PS & HS Hold 1:1 secs/rep)
