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Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 Rounds FOR QUALITY

100m Run

5 Push-ups

5 Air Squats

10 Lunges

10 Hollow Rocks
Get loose for the workout

Workout

Zachary Tellier (Time)

“Zachary Tellier”

*Add a movement each round*

*10 Burpees

*10 Burpees

25 Push-Ups

*10 Burpees

25 Push-Ups

50 Lunges

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

*Scale reps appropriately*

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND*

100m Run

10 DB Rows

10 Good Mornings

Into…

1 ROUND

100m Run

10 DB Rows

10 KB or DB Sumo Deadlift

Into…

1 ROUND

100m Run

10 Good Mornings

10 KB or DB Shoulder to Overhead

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

10 Russian Kettlebell Swings

10 Ring Rows

(Score is Time Each Set)

Workout – HOME

Metcon (4 Rounds for time)

Every 3min for 4 Sets

200m Run

10 Russian Swings

10 Shoulder to Overhead*

* 5 each arm

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Alt. V-Ups/Tuck-Ups

10 Side Plank Hip Raises/Side

-Rest as needed b/t Sets-

(No Measure)

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Good Mornings

10 Supermans

10 Alt. Cossack Squats

10 Shoulder to Overhead

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Plate Ground to Overhead*

Cal Row

* Sub DB or KB Snatch if you don’t have a plate

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Lateral Jumps over an Object

Plate/DB Ground to Overhead

Push-ups

(Score is Rounds + Reps)

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Burpees

10 Off Set Lunges (One DB in Front Rack, one DB OH)*

*5 on the right/5 on the left

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Single Arm KB Front Rack Lunges

12 Lateral Burpee over KB

100′ KB Overhead Carry

(Score is Rounds + Reps)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

10 Jumping Air Squats

10 Deadlift

20 Jump Rope

Workout

Metcon (AMRAP – Reps)

3 SETS

:45 Run (100m run)

:45 Rest

:45 Max DB Hang Squat Cleans

:45 Rest

:45 Max Sit-Ups

:45 Rest

:45 Max Jump Rope

:45 Rest

(Score is Reps of Each Movement)

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Burpees

-Rest :30-

1:00 Run/Row/Bike/Jump Rope

-Rest :30-

1:00 5 Push-ups + 10 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

DB Burpee Box Step-Overs

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Reps of Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Backpack Burpee Deadlift

-Rest 2:00-

AMRAP x 5 MINUTES

MAX Distance Run

-Rest 2:00-

AMRAP x 5 MINUTES

5 Push-Ups

10 Air Squats

(Score is Rounds + Reps Each AMRAP)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 DB Deadlifts

5 DB Eye Level Swings

5 Single DB Full Swings

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 3…

AMRAP x 20 MINUTES

P1 — 8/8 Single Arm Russian Kettlebell Swing + 12 American Kettlebell Swing

P2 — Max Sit-Ups

P3 — Max Cal Bike

*P1 is the pace setter. When P1 is done with their American KBS, the team rotates.

(Score is Rounds + Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

16 Backpack Russian Swings

16 Hollow Rocks

16 Alt. Backpack Lunges

(Score is Rounds + Reps)

Manion

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

You can perform this workout solo or in a team of 2

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Women’s Rx: 95#

Limited Equipment: Goblet Squats

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm DB Bent Over Row

5/5 Single Arm Shoulder Press

:30 High Knees

:30 Butt Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Ring Rows

5/5 Single Arm DB Shoulder to Overhead

100m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Bent Over Rows (Single DB 5/5)

10 Shoulder to Overhead (Single DB 5/5)

100m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Romanian (straight leg) Deadlift

60 Bodyweight Russian Twists

-Rest as Needed b/t Sets-

(No Measure)

04242020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (1 x 1)

20 mins to establish 1RM front squat

Metcon

Metcon (AMRAP – Rounds)

Death By Burpee

Min 1=1 burpee, min 2=2burpee, and so on until you fail.
**Your choice, when you fail, rest one min and then continue with last round completed until last athlete finishes.