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CrossFit Quest – Extra Work

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

– 15 Tuck Jumps (modify with Air Squats)

– 12 Pushups

– 9 Vups

09-19-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– High Knees

– Frankensteins

– Lunges w/ torso twists

– Inchworm w/ pushup (halfway)

– Spiderman Lunge (halfway)

Weightlifting

Thruster (5 x 3 (from the rack))

Do NOT max out, but go a little heavier. These are from the rack, so you can push a little bit more.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Step ups are NOT Rx

(2020 Open Standards)

09-18-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

With an Empty Barbell

3 Rounds

– 5 Hang Cleans

– 5 Front Squats

– 5 Strict Press

– 5 Good Mornings

Weightlifting

3 Position Squat Clean (Every 2 minutes for 14min )

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground (Full Squat Clean)
Touch and Go!

Focus on using your legs for power!

“When the arms bend, the power ends”

– Coach Mike Burgener

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 7 Power Cleans (155/105)

– 35 Double Unders

– 7 Ring Dips

Mod 1

– 35 HONEST Double Under Attempts

– Toe Nail Dips

Mod 2

– 70 Single Unders

– Box Dips
Don’t chase the Rx, just because! The weight you select, you should be able to go touch and go for 3-5 reps for the first few rounds, then FAST singles.

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

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