(832) 374-8844

8-31-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Wall Walk

5 Push-up

7 Air squat

Weightlifting

Sumo Good Morning (5 x 5 )

Sumo stance good morning with BB in back rack position.
Build to a comfortable set of 5.

Accessory Work

Ring Rows (5 x 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 KB Swing (53/35)

10 Goblet Squat (53/35)

10 Atomic Sit-up (45/25)
Atomic Situps:

https://youtu.be/W6ELOA__S28

08-29-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Big Clean Complex (E2MOM 14 min (7 sets))

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk
Clean is choice.

Touch and Go perform all 12 lifts within the 2min

Metcon

Metcon (Time)

30*-20*-10*

– Hang Power Clean (135/85)

– Deadlift (135/85)

– Alt. Back Rack Lunge (135/85)

*200m Run
Complete a 200m run after each round.

i.e. 30 hang cleans, 30 DL, 30 lunges, 200m run, 20/20/20 – 200m run

082820

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Jared (Time)

4 Rounds for time of:

800m Run

40 Pull-ups

70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here
50 min time CAP!!!

Scale: cut in 1/2

082720

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (10, 5, 5, 3, 3, 1, 1, 1)

Metcon

Metcon (AMRAP – Reps)

7 Min AMRAP:

3, 6, 9, 12, 15….

KB SDLHP (70/53)

BJO (30/24)
Rest 3 minutes then,

Metcon

Metcon (Time)

Reverse order of previous score (go back down in reps)

082620

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10, 5, 5, 3, 3, 1, 1, 1)

Metcon

Metcon (3 Rounds for reps)

5 Minutes – Max Burpees

2 Minute Rest

5 Minutes – Max Cal Row

2 Minute Rest

5 Minutes – Max Goblet Complex (53/35)

*1 Goblet lunge each leg and 1 Goblet squat equals 1 rep*
Score each movement separately

082520

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Clean and Jerk (20 min establish 1RM )

Metcon

Metcon (Time)

25 Wall Balls (20/14)

15 T2B

10 Strict Press (95/65)

25 Wall Balls

15 T2B

10 Push Press (135/95)

25 Wall Balls

15 T2B

10 Push Jerk (155/105)
RX+

Strict Press (135/95)

Push Press (155/105)

Push Jerk (185/125)

082420

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (10, 5, 3, 1, 1, 1, 1)

Build to Heavy

Weightlifting

Back Squat (1 X 20)

20 rep max

Metcon

Metcon (Time)

4 rounds:

8 Power Snatches (155/105)

12 HSPU

200m Run

8-22-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bent Over Row (7×7)

Metcon

Metcon (3 Rounds for reps)

Go in any order…

3 rounds 17min total (fight gone bad style)

– 1min Max Cal Bike

– 1min Max KBS

– 1min Russian twists (w/ KB)

– 1min Single Arm Push Press (w/ KB)

– 1min Max Tire Flip

– 1min REST
Rx KB – (53/35)

082120

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

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
50 min time CAP!!!

Scale: cut in 1/2

For example: do 24.5 Push ups each round

082020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5 X 10)

Build to Heavy

Metcon

Metcon (Time)

25 SDLHP (135/95)

50 BFB

25 C2B
RX+

Bar MU