(832) 644-5022

09-17-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 20sec Samson Stretch (each leg)

– 5 PVC Overhead Squats

– 10 Situps

– 10 Supermans

– 10 Ring Rows

Weightlifting

Sumo Deadlift (8 x 4)

These are Sumo Stance. You have 8 sets, slowly build so that you finish sets 7 & 8 at no more than 75%.

FORM over Weight.

Metcon

BOTH Metcons have a 6min CAP. THIS MEANS SPRINT!

These are your shortest time domains all week, RED LINE!

Metcon (Time)

(6min CAP)

15-12-9

– Burpees to a Target (the rig over your head)

– Chest to Bar Pullups

*Mod 1 – Pullups

**Mod 2 – Ring Rows
AFTER the 6min Cap

3min REST, Then…

Metcon (Time)

Start at 9min

(6min CAP)

9-12-15

– Pullups

– Burpees to a Target (the rig over your head)

*Mod 1 – Ring Rows

**Mod 2 – Wide Grip Jumping Pullups

09-16-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 Lunges

– 10 Pushups

– 10 Good Mornings

Weightlifting

Push Press (7 x 3 )

No more than 75% of your max. Don’t chase weight, move better first!

Metcon

Metcon (Time)

5 Rounds

– 100m Kettlebell Goblet Carry

– 12 Kettlebell Goblet Squats

– 100m KettlebellB Goblet Carry

– 12 Kettlebell Swings

*KB – 53/35
Carry one KB in both hands under your chin, just like you do for a goblet squat. Pick a weight that will allow you to go unbroken for at least the first 3 rounds on the squats. Keep it around 20-25min.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

Teams of 2

7min AMRAP

– 3 V ups

– 6 Knees to Elbow

– 9 Jumping Lunges

– 1 Hang Clean & Jerk (115/75)

*Partner 1 does a full set, Partner 2 rests, then Partner 2 does a full set while Partner 1 rests.

Add 1 hang clean & jerk everytime both partner finish a round. (1/1, 2/2, 3/3..)

SCORE is Hang Clean & Jerks
** 3min REST **

Then…

Metcon (AMRAP – Reps)

7min AMRAP

– 3 V ups

– 6 Knees to Elbow

– 9 Jumping Lunges

– 1 Hang Clean & Jerk (155/95)

*Partner 1 does a full set, Partner 2 rests, then Partner 2 does a full set while Partner 1 rests.

Add 1 hang clean & jerk everytime both partner finish a round. (1/1, 2/2, 3/3..)

SCORE is Hang Clean & Jerks

9-13-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

“Open 13.1”

17 min AMRAP
40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

Max Snatches (210/120)

Weightlifting

Bench Press (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

9-12-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20 min to Establish 1 rep max)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

9-11-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

9/11 Never Forget (Time)

9/11 Tribute WOD

2001m Run/Row

11 BJ (30/24)

11 Thrusters (125/85)

11 C2B

11 PC (175/120)

11 HSPU

11 KB (70/53)

11 T2B

11 DL (170/115)

11 Push Jerk (110/75

2001m Run/Row

9-10-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Snatch (20 min to Establish 1 rep Max)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

9-9-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Back Squat (15, 10, 8, 6, 6)

Hypertrophy work.

15 @ 55-60%

10 @ 65-70%

8 @ 70-75%

6 @ 75-85%

6 @ 75-85%

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

2 Rounds for Time

100m Farmers Carry

– 50 Abmat Situps

100m Farmers Carry

– 50 Dynamic Pushups

100m Farmers Carry

– 50 Russian Twists (45/25)

100m Farmers Carry

– 50 Plate Ground to OH (45/25)
Farmers Carry – Dumbbell or Kettlebell (50/35)

9-6-19

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here
MOD – 1 C2B + 1 Ring Dip = 1 MU