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
Goals:
1. 20mins to establish a 1 rep max Snatch – Get heavy and chase that gold star.
Squat Snatch (1×1)
Metcon
Goals:
1. 15min Cap
2. Thrusters – no more than 2 sets
3. Gymnastics – go as deep as you can on set one then just try to hold on.
4. Runs – try to keep it at or below your 1mile pace (this is not Recovery) (ex. 8min mile = 2min 400m)
Metcon (Time)
21 Thrusters (95/65)
400m Run
21 C2B
400m Run
21 Thrusters (95/65)
MOD 1 (75/55) & Pull-ups
MOD 2 (65/45) & Ring Rows – 200m Runs