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10-09-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 20sec Samson Stretch (each leg)

– 8 Pushups

– 8 Supermans

– 8 Pullups

Conditioning

Metcon (8 Rounds for time)

Every 90 seconds for 12 minutes

– 200m sprint
Score each 200m

Weightlifting

Bear Complex (Every 2min for 20min (10 sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to a heavy complex

10-08-2019

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

Bench Press (10-8-6-4-2)

Build to a heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 10 Calorie Row

– 10 Alternating Pistol Squats
Scaled Pistol options:

– Heel on plate

– One leg behind the other

– Pistol to a box

– Feet together squat

10-07-2019

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

Snatch Balance (7 x 3)

Snatch Balance (7 x 3)

Metcon

Metcon (Time)

5 Rounds (17min Cap)

– 7 Snatch (choice)

– 7 Pullups

* Snatch weight goes up each round

* Mens Rx:

115-135-155-185-205

* Womens Rx:

85-95-105-115-135
The goal is to increase weight each round. The Pullups should be unbroken. Don’t sandbag the weight. It’s not a lot of reps, move quick and efficient.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon (Time)

Teams of 3

– 150 Front Squats (135/85) No Rack

– 150 Bench Press (135/85)

– 1.5 Mile Run (split by 200’s)

** 1 person works the other 2 rest and/or spot
Do all the Squats or Bench, then go to the other.

ALL barbell work must be finished before you start the run.

10-4-2019

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 (5 x 2)

Get warmed up and do all 5 sets between 75-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 9 Dumbbell Thrusters (50/35)

– 35 Double Unders

** This is a full grind. Treat this workout EXACTLY like the open! Full send!
Mod 1: 35 Honest DU attempts

Mod 2: 70 Single Unders

10-03-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

This is an Active Recovery Day.

Metcon (5 Rounds for time)

5 x 1000m row
Take 3 – 5min between efforts.

Accessory Work

Glute Bridges (5 x 10)

https://youtu.be/G1GQaUyWNpA

10-02-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Tabata Abs (20sec on/10sec rest (8 sets))

Russian Twists (45/25)
Score the lowest number of reps

TABATA V-Ups (20sec on/10sec rest (8 sets))

8 Rounds
Score the lowest number of reps

Metcon

Metcon (Time)

3 Rounds

– 20 Dumbbell Hang Cleans

– 20 Dumbbell Front Rack Lunges

– 20 HSPU

** Try to go unbroken on the lunges and no more than 2 sets on the hang cleans.
Rx: 50/35