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!

** If you don’t finish, your score is reps plus time.

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