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Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m run

– 10 good mornings

– 5 DB or KB Deadlifts

– :30/:30 Single Arm Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

– 200m Run

– 15 DB or KB Deadlifts

– :30sec (each arm)

DB or KB Overhead Hold

If you are using 2 DB or KB for the overhead hold, it is :30sec total overhead.
* if you have 2 DB or KB use both, for the DL & overhead hold.

** if you only have 1, switch arms at the 30sec mark

04012020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 x 3)

Metcon

Metcon (Time)

4 RFT

8 DL (225/155)

10 T2B

12 Burpee OTB
Scale T2B w/ K2E or knee ups

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Single-Unders

MIN 2 – :40 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders (single unders if you don’t have DU)

MIN 2 – :50 MAX DB Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)
Plank Rotations Video:

https://youtu.be/VBd6DBVNUYg

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)

03312020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (5×3)

Metcon

Metcon (No Measure)

10 EMOM

5 Pwr Snatch (95/65)

10 Push-up

Rest 3 Min Then

10 EMOM

7 KB swing (53/35)

7 WBs (20/14)
*Both movements to be done in 1 min*

If you fail to complete in one min, turn into an AMRAP.

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Burpees

Into …

1 ROUND

100m Run

10 Single DB Push Press

(5 each arm)

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

(5 each arm)

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

400m Run

20 Single DB Thrusters

(10 each arm)

10 Burpees Over DB

(Score is Rounds + Reps)
If you have a barbell, and no DB, use the empty barbell and do 20 barbell thrusters.

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

03302020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat

Metcon (Weight)

10 EMOM

4 Back Squat @ 75%
4 BS every min for 10 min @ 75%

Metcon

Metcon (Time)

5 RFT

5 Pwr Cln (155/105)

7 Ring Dips

9 Atomic Sit-up (45/25)
Atomic Sit-up Video:

https://youtu.be/W6ELOA__S28

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Workout

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Plate or DB Good Mornings

-:30 Rest-

1:00 Max Monostructural (Athlete Choice)*

-:30 Rest-

1:00 DB Renegade Rows**

-:30 Rest-

*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.

**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L

(No Measure)

Workout – HOME

Metcon (No Measure)

3 ROUNDS

1:00 Max Mountain Climbers

-:30 Rest-

1:00 Max Backpack Goodmornings

-:30 Rest-

1:00 Run, Bike, Row, or Ski (Athlete Choice)*

-:30 Rest-

1:00 Backpack Push-Ups

-:30 Rest-

(No Measure)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND (w/ MedBall or Backpack)

100m Run

10 MB Deadlift

10 MB Front Squats

10 Alt. Bodyweight Lunges

Immediately into …

1 ROUND

100m MB Run

10 MB Cleans

10 MB Thrusters

10 Alt. MB Lunges

Workout

“MED BALLIN” (Time)

4 ROUNDS FOR TIME

10 WB Hang Squat Cleans

12 Wall Balls

16 WB Lunges

200m Run w/ WB

-15:00 Hard Cap-

(Score is Time)
*New NCFIT Classic Workout

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Tuck-Ups

5/5 Side Plank Rotations

(No Measure)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS (w/ KB or DB)

2:00 Run, Bike, or Row

8 Deadlift

16 Push-ups

8/8 Suitecase Lunges (hold the KB/DB at your side & perform the lunges)

Workout – HOME

Metcon (Time)

FOR TIME*

800m Run

Immediately Into …

6 ROUNDS

10 Kettlebell or DB Swings

20 Hollowbody Rockers

10 Jumping Lunges

Immediately Into…

800m Run

(Score is Time)

03272020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (10 x 1 @ 03×0)

*3 sec pause in bottom*

Metcon

Metcon (No Measure)

24 EMOM

1 = 4 MUs

2 = 12 Sit-up

3 = 10 Single arm DB OH lunges (50/35 switch arms @ 5 steps))
Scale MUs w/6 C2B or 8 Pull-up/Ring Row