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Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds

– 5 Inchworms w/ Pushup

– :30 High Knees

– 100m Run

Workout – HOME

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

04232020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (1 x 1)

20 mins to establish 1RM deadlift

Metcon

Metcon (Time)

5 RFT

10 HSPU

5 Pwr Cln (185/125)

8/6 MUs
*Scale MUs w/ bar or 10/8 C2B or 12/10 pull-up/ring row*

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Air Squats

-:15 Rest-

:30 Goblet Squats

-:15 Rest-

:30 DB or Barbell Push Press

into…

2 ROUNDS

:30 DB or Plate Russian Twists

-:15 Rest-

:30 Sit-ups

-:15 Rest-

:30 Weighted Sit-ups

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Front Rack Lunges

MIN 2 – MAX V-ups

MIN 3 – Rest

(Score is Total Reps)

04222020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (1 x 1)

20 mins to establish 1 RM bench press

Metcon

Metcon (Time)

For Time

50-40-30-20-10

WBs(20/14)

DUs/SUs x 2

*200m run between rounds*

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row or 1:00 Run

10 Squats

15 Good Mornings

10 High Pulls (DB or Barbell)

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 12/10 Cal Row **

MIN 2 – 15 DB Hang Power Cleans

MIN 3 – 10 Burpees

** if you don’t have a rower

25 Air Squats

04212020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (1 x 1)

20 mins to establish 1RM Press

Metcon

Metcon (Time)

3 RFT

50 DUs/100 SUs

20 T2B

10 Devil Press (50/35)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

4 SETS, (:20 ON / :10 OFF)*

MVMT 1 – Jumping Jacks

MVMT 2 – Burpees

*Both Movements = 1 SET.

into…

2 SETS (:20 ON / :10 OFF)*

MVMT 1 – Single Unders

MVMT 2 – Good Mornings

MVMT 3 – DB or Barbell High Pulls

MVMT 4 – Hollow Hold

*All Movements = 1 SET.

Workout

Metcon (Time)

FOR TIME

FROM 0:00 to 4:00

600m Run

FROM 4:00 to 13:00

6 ROUNDS

– 12 Alt DB Snatches

– 24 Double-Unders or 42 Single-Unders

FROM 13:00 to 17:00

600m Run

(Score is Total Time)

04202020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (1 x 1)

20 mins to establish 1 RM back squat

Metcon

Metcon (Time)

5 RFT

8 Pwr Cln (155/115)

10 KB swing (53/35)

12 Over the Bar Burpee

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Run/Bike/Row

into…

2 ROUNDS

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up*

10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 6/6 Single Arm KB Suitcase Deadlift

MIN 3 – Ring FLR or Plank

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – Max Up-Downs

MIN 2 – 10/10 Single Arm Backpack Suitcase Deadlift

MIN 3 – Max Plank Hold

(No Measure)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS (:20 ON / :10 OFF)

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Partner Med. Ball Run

100 Wall Balls

80 Cal Bike

60 Burpees

200m Partner Med. Ball Run

*20:00 HARD CAP

*P1 works while P2 rests. Athletes alternate every 100m for the runs. All other work can be split up between the partners.

(Score is Time)

Workout – HOME

Metcon (Time)

2 ROUNDS FOR TIME

200m Backpack Run

50 Backpack Thrusters

40 Jumping Air Squats

30 Burpees

200m Backpack Run

(Score is Time)