(832) 644-5022

10-01-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 100m Jog

– Frankensteins

– Butt Kicks

– High Knees

– Spiderman Lunges

Weightlifting

Bottom up Front Squat + Front Squat (7 x 1)

Start at the bottom of a front squat, stand up with the weight, then perform 1 full front squat. This equals 1 rep.

Metcon

Metcon (Time)

15min CAP

200m Run

– 2 Front Squats (185/125)

200m Run

– 4 Front Squats (185/125)

200m Run

– 6 Front Squats (185/125)

200m Run

– 8 Front Squats (185/125)

200m Run

– 10 Front Squats (185/125)

200m Run

* No Rack

**Squat clean WILL count as a rep
Rx + (245/155)

Don’t chase the whiteboard. Pick a weight that you can go unbroken on, but you would rather not. Then GO UNBROKEN!

09-30-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

DHALIWAL (Time)

“DHALIWAL”

9 – 27 -19

– 27 Pullups

– 27 Deadlifts

– 27 Burpees over the Bar

– 27 Double Unders

– 27 Abmat Situps

– 27 Box Jumps (24/20)

– 27 Wall Balls (20/14)

– 27 Hang Cleans

– 27 Front Rack Lunges

-1900m run

*Barbell 95/65

RX+ perform metcon in a vest
Harris County Deputy Sandeep Dhaliwal, 42, was a 10 year veteran of the police department. Deputy Dhaliwal died from gunshot wounds sustained during a routine traffic stop. Deputy Dhaliwal is survived by his wife and three children.

09/28/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

150 Wallballs (20/14)

– 800m Run (split by 200’s)

100 Overhead Lunges w/Wallball

– 800m Run (split by 200’s)

50 Pushups

– 800m Run (split by 200’s)

**1 partner works while the other is in a Farmers Hold with 2 Dumbbells

09-27-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– :30 Jump Rope (singles or Dubs)

– 10 Lunges

– 10 Air Squats

Weightlifting

Bench Press (7 x 5)

Cut loose! If you feel good, go heavy. If heavy is not in the cards build to 80% for sets 6 & 7.

Metcon

Metcon (Time)

2 Rounds

– 60 Double Unders

15 Overhead Squats (115/75)

– 60 Double Unders

10 Box Jump Overs (24/20)

– 60 Double Unders

5 Bar Muscle Ups

Mod 1:

60 Honest DU attempts

OHS: A weight you can do unbroken

Mod 2:

2:1 Single Unders

OHS: A weight you can do unbroken

Step Ups and Overs
Can you go unbroken?

Shoot for Sub 15.

Empty the tank and give it all you’ve got. These are all movements we will see in the open. This is a perfect time to test your ability to push.

09-26-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

10min (alternating odd & even minutes)

Odd Min: 20 Russian Twists (20/14 WB)

Even Min: 100m Run

Metcon

Metcon (Time)

3 Rounds – 6min CAP

– 10 Strict Pullups

– 20 Bent over barbell Rows (95/65)

Modification for Pullups:

Ring Rows
2min REST, THEN…

Metcon

Metcon (Time)

15-12-9 (6min CAP)

– DB Weighted Situps (50/35)

* feet can be anchored

– Toes to Bar

Modification:

regular situps & knee raises
2min REST, then…

Metcon

Metcon (Time)

3 Rounds (6min CAP)

– 15/12 Calorie Row

– 20 Russian KBS (70/53)

09-25-2019

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

3 Position Snatch (Every 2min for 16min. (8 total sets))

Power Position Snatch

Mid Hang Snatch

Full Snatch
Power or Squat your choice!

This is NOT a PR day. 3 Position lifts are to work on FORM!

Take your time and move better. When you move better, you lift better!

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

(2/2, 4/4, 6/6, 8/8…)

– Alternating DB Power Snatch (50/35)

– Alternating Pistol Squats
Modifications for Pistols:

1) Heel on plate

2) Pistol to a box

3) Feet together squat

09-24-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Split Jerk (7 x 3)

Shoot for your last set to be around 80-85% of your max.

Focus on foot position when landing and being patient before bringing your feet back under you.

Metcon

Metcon (Time)

– 400m Run

20 Push Jerks (135/105)

– 400m Run

15 Push Press (115/85)

– 400m Run

10 Strict Press (95/65)

– 400m Run
The reps and the weight go down, but the lift becomes a little more challenging. For ALL 3 lifts, make sure you pick a weight that you can complete in NO MORE THAN 2 Sets!

09-23-2019

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Weightlifting

Squat Clean (25min to Establish a Heavy FOR THE DAY)

Take your time and make small, SMART jumps in weight.

Build to a HEAVY for TODAY!

Metcon

Metcon (Time)

20 – 15 – 10

– Squat Cleans

– Burpees
Rx – 50% of your weightlifting

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

45 AMRAP

– 150 calorie row

– 50 synchronized situps

– 100 KB snatches (53/35)

**Cal row/snatches split however

09-20-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

50 Wall Balls (20/14)

– 1 mile Run

40 Deadlifts (95/65)

– 800m Run

30 Situps

– 400m Run

20 Front Rack Lunges (95/65)

– 200m Run

10 Evil Wheels (95/65)

– 100m Run
This is an endurance WOD. Just becuase the weight is light, don’t come out too fast. Start steady and build into a fast finish.