Month: December 2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Baby Sophia Momma Cindy WOD

12-27-19

1) 2019m row w/ Medball (split as desired)

2) 27 Medball Dynamic Pushups

3) 27 Medball Goblet Squats

4) 27 Medball situps

5) 27 Medball Thrusters

6) 27 Medball OH Lunges

7) 27 Medball Cleans

8) 27 Wallballs

9) 27 Medball Russian Twists

10) 27 Medball Stepups (20″)

11) 27 Medball Burpees

12) 2019m Medball Run (Together, pass the Medball off as needed)

* Partner 1 does ALL 27 reps, then Partner 2 does ALL 27 reps of the same movement.

** Non working partner holds a 25# plate the entire time except on the run.

*** WB weight (20/14)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. All sets should be “working sets” – you can warmup with lighter weight but your 6 sets don’t begin until you get to 65% or higher.

Deadlift (6×4)

All working sets at or above 65% or 1RM

Metcon

Goals:

1. WB – as close to Unbroken as possible.

2. DUs – If you can do them then do them if not do SUs and push the intensity.

3. Abmat Sit-ups – this is the rest station but still needs to be unbroken if possible.

Annie meets Karen (Time)

“Karen” meets “Annie”

50-40-30-20-10

WBS (20/14) – 10’/9’ Target

Double Unders

Ab Mat Situps
MOD (16/12), SUs x 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. KB Swings are your score.

2. Push the pace on the runs – work on being explosive.

3. Work for 45-50 secs on the KB swings and maintain a pace throughout.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 100m Sprint

Even – ME KB Swings (53/35)
MOD (lighter KBs)

Metcon

Goals:

1. Score is total reps.

2. Cleans should be heavy once you reach the round of 4 – if you are going TnG on the round of 6 and later you went to light.

3. Get through the gymnastics so you can “earn” the heavy barbells.

Metcon (AMRAP – Reps)

AMRAP 13

8 C2B

10 Squat Clean (95/65)

8 C2B

8 Squat Clean (115/75)

8 C2B

6 Squat Clean (135/85)

8 C2B

4 Squat Clean (155/105)

8 C2B

2 Squat Clean (185/125)

8 C2B

ME Squat Clean (205/135)
RX+ (155/105), (185,125), (205/135), (225/155), (255/165), (275/185)

MOD (75/55), (95/65), (115/75), (135/85), (155/105), (165/115) & Pull-ups/Ring Rows

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Score is reps of Burpee BJ Overs.

2. Get through the Jumping Lunges quickly to allow yourself more rest.

3. Find a pace on the BBJO and stick to it for all 5 rounds.

Metcon (AMRAP – Reps)

EMOM 10

Odd – 16 Jumping Lunges

Even – ME Burpee BJ Over (24/20)
MOD – 10 Jumping Lunges & Burpee StepOvers

Metcon

Goals:

1. 18min Cap – add 1 sec for every rep not completed.

2. Push the pace on the rower – females row 22 & male 25 Cals.

3. Alt. Every rep on the DB Snatch – these should be unbroken or max of 2 sets.

4. Get through the T2B/knee raises and quickly transition back to the rowers.

Metcon (Time)

4 RFT (18min Cap)

25/22 Cal Row

20 Alt. DB Snatch (50/35)

15 T2B
MOD 2 – (35/25) & Knee Raises

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. Your score is the HSPU/HRPU only.

2. DU – if your working on DU only do 30sec a round.

3. HSPU – If you need more than 2 mats go to the HRPU

Metcon (AMRAP – Reps)

EMOM 16

Min 1 – 20 DUs

Min 2 – ME HSPU
MOD – SUs x 2 & HRPU

Metcon

Goals: 18min Cap

1. Choose a weight that is going to be heavy toward the end.

2. Use the runs as recovery but do not walk.

3. Every rep not completed counts as a second added to the total time.

Metcon (Time)

200m Run

10 Snatch (75/55)

200m Run

8 Snatch (95/65)

200m Run

6 Snatch (115/75)

200m Run

4 Snatch (135/85)

200m Run

2 Snatch (155/105)
RX+ (95/65), (135/85), (155/105), (185/125), (215/135)

MOD (45/35), (65/45), (75/55), (95/65), (115/75)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. EMOM 14mins – Not Touch & Go – work up in weight but do not sacrifice form.

Power Clean (14×2 (Not TnG))

EMOM 14 – Work up to a heavy double for the day

Metcon

Goals:

1. This is a sprint – move with a purpose

2. BS – weight will come from the floor – choose a weight you can do unbroken or max of 2 sets

3. T2B – move through these as fast as possible

Metcon (Time)

21-15-9

Back Squat (135/95) & T2B
RX+ (185/125)

Mod (95/65) & Knee Raises

Conditioning

Goals:

1. This is extra work – if you want more conditioning or if time allows get this done (sprint)

Metcon (Time)

4 RFT

100m Run

20 MB Russian Twist (20/14)