CrossFit Quest – CrossFit
Coaches Choice (No Measure)
Increase HR and Stretch
40min Running Clock (Each Section for Time) – If a round is not completed in 10mins add a second for every rep not completed
– Mile Run – Push the Pace – This is not a recovery run and is scored as such.
– Hang C&J – Choose a weight that you can do at least 10-20 in a row before a short break – Alternate Hands every 5 reps
– DUs & C2B – Do not use this day to practice DUs for 10mins – Rig work should be done in 3 sets or less
– HSPU & RC – Big sets on the HSPUs (learn to work through them while fatigued) & get through the RC as best you can.
*Complete the work in any order but score it as written below.
Metcon (4 Rounds for time)
Round 1 (0-10mins) = 1 mile Run
Round 2 (10-20mins) = 80 DB Hang C&J (50/35) – Alternate every 5
Round 3 (20-30mins) = 100 DUs & 30 C2B
Round 4 (30-40mins) = 30 HSPUs & 5 Rope Climbs
Round 1 – 800m or 8min ME Run
Round 2 – (35/25)
Round 3 – 200 Singles & Pullups/Jumping Pullups/Ring Rows
Round 4 – 30 Hand Release Pushups & 2 Rope Climbs/8 Seated to Standing