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11 – 01 -2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

– 5 Air Squats

– 5 Pushups

– 5 Tuck Jumps

– 5 Good Mornings

After 3 Rounds, grab a barbell and loosen up your Clean and Jerk!

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Metcon

SCALED

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10-31-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (8 x 2)

Metcon

Metcon (Time)

400m Run

– 50 Pushups

200m Single Arm Farmers Carry (70/53)

– 50 Situps

400m Run

– 50 Air Squats

200m Single Arm Farmers Carry (70/53)

– 50 Kettlebell Swings (70/53)
Farmers Carry is with one kettlebell

10-30-2019

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

Sumo Deadlift (10 x 1)

Take your time, warm up, rest between sets and build to a heavy single!

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

(2-4-6-8-10…)

– Toes to Bar

– Deadlifts (225/155)
Scaled T2B:

– Hanging knee raises

– Candlesticks

10-29-2019

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Back Squat (7 x 2)

Metcon

Metcon (Time)

7 Rounds

– 10 Alternating Pistols

– 25 Double Unders

– 10 Burpees
Scaled Pistols:

– Heel on a plate

– 1 leg behind the other

– Single leg to a box

– feet together

Scaled DU:

– Attempts

– 50 Singles

10-28-2019

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 2 minutes 16 minutes (8 sets))

Power Position Snatch

Mid Hang Snatch

Full Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 3 Bar Muscle Ups

– 5 Box Jumps (24/20)

– 7 Power Snatch (135/85)
Scaled Bar Muscle Ups:

– Chest to Bar

– Pull Ups

– Jumping Pullups

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

– 1 mile run (split by 200’s)

in the time remaining

– Max Reps Front Squats (155/115)

*score is front squats reps
Rest 2min THEN…

Metcon (AMRAP – Reps)

9min AMRAP

– 1 mile run (split by 200’s)

in the time remaining

– Max Reps Hang Cleans (135/95)

*score is Hang Cleans
Rest 2min THEN…

Metcon (AMRAP – Reps)

9min AMRAP

– 1 mile run (split by 200’s)

in the time remaining

– Max Reps Hang Power Snatch (95/65)

*score is Hang Snatches

10 – 25 – 2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 30sec Hang from the rig

– 10 Good Mornings

– 5 Wall Walks

Warm-up (No Measure)

Take 10-15min warming up to your working Deadlift Weight.

Then get after 20.3!

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Metcon

20.3 Scaled

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

10-24-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 5 Inchworms

– 10 Lunges

– 5 Strict Pullups

– 10 Good Mornings

Weightlifting

Bench Press (7 x 1)

Metcon

Metcon (Time)

1000m Row

– 20 Hand Release Pushup

– 30 Kettlebell Swings

– 40 KB Sumo Deadlift High Pulls

– 30 Kettlebell Swings

– 20 Hand Release Pushups

1000m Row
Rx KB – (53/35)

Rx+ KB – (70/53)

10-23-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (3 Rounds for reps)

0 – 4min

– 400m Run then Max Double Unders

4 – 5min

– Max Reps Push Jerk (95/65)

5 – 6min

– Max reps Abmat Situps

**Rest 4min
Your score is TOTAL reps for all the movements per round.

After your rest start your count back at zero!

10-22-2019

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

Bottom up Front Squat + Front Squat (8 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

– 5 Devils Press (50/35)

– 7 Strict Handstand Pushups

– 5 Chest to Bar Pullups
Scaled HSPU:

Kipping

Pike or box

Seated Strict DB Press

Scaled C2B:

Pullups

Ring Rows