Month: September 2020

Announcements

New Saturday Schedule:
WOD (8:30-9:30am)
Open Gym (9:30-10:30am)
Yoga (10:30-11:15am)

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (5 x 2 )

*:04 Pause in bottom*

Accessory Work

2 Count Flutter Kicks (5 x 20 )

Flutter Kicks

Metcon

Metcon (Time)

FOR TIME:

80 Sit-ups

60 Alt Lunges

40 Push-ups

20 SDLHP (95/65)

10 HSPU

20 SDLHP (95/65)

40 Push-ups

60 Alt Lunges

80 Sit-ups

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Shoulder Tap (Free standing or on wall)

3 Cartwheels

5 Tuck Jumps

Weightlifting

Shoulder Press (5 x 5)

Accessory Work

V-UPs (5 x 10)

Metcon

Metcon (No Measure)

15 EMOM

Min 1 = 10/8 Cal Row

Min 2 = 10 DL (225/155)

Min 3 = 10 Goblet Squat (53/35)

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

3 Wall Walks

5 Push-ups

7 Air Squats

Weightlifting

Sumo Good Morning (5 x 5)

Sumo stance good morning with BB in back rack position.
*Go lighter and do quick reps.

Accessory Work

Ring Rows (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

6 Push-ups

8 KB Swings (53/35)

10 Sit-ups
Rest 5-7 mins between…enough time to set up for Metcon #2.

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

6 Pwr Snatch (115/85)

6 OHS (115/85)

6 Lateral Bar Hops
*Lat bar hops = stand parallel with the bar and hop over and back. OVER AND BACK = 1 REP

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

– 100m KB Single Arm Waiters Carry

– 10 Sandbag Over the Shoulder

– 10 Sandbag Box Stepups

– 10 Sandbag Bearhug Front Squats
KB – 53/35

Box – 24/20

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:20 HS Hold (Free Standing or on wall)

10 KB Swing

10 ALT Lunge

Weightlifting

Deadlift (5 x 2)

Accessory Work

Hollow to arch swing (5 x 10)

Hollow to arch swing

Metcon

Metcon (Time)

FOR TIME:

800m Run

20 Sit-ups

600m Run

40 Sit-ups

400m Run

60 Sit-ups

200m Run

80 Sit-ups

RX+ vest
Reference/calculations for bike or row

https://www.instagram.com/p/B-j_5JSgIb4/?igshid=jxk6o4wdsunu

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Power Clean E2MOM

28 E2MOM Power Clean

0-4 = 5 Reps

6-10 = 4 Reps

12-16 = 3 Reps

18-22 = 2 Reps

24-28 = 1 Rep
Build for heavy doubles and singles. NOTE: These do NOT have to be touch and go. Just quick. NO SLOPPY REPS!

Metcon

500m Row (Time)

Max Effort 500m Row
Push yourself! 500 MAX EFFORT.

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

:20 HS Hold (Freestanding or on wall)

10 KB Swing

10 Alt Lunges

Weightlifting

Deadlift (5 x 3)

Accessory Work

Push-ups (5 x 10)

Metcon

Metcon (Time)

4 RFT

10 Power Snatch (135/95)

10 Bar Facing Burpee
RX+ = 155/115

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Power Clean E2MOM

28 E2MOM Power Clean

0-4 = 5 Reps

6-10 = 4 Reps

12-16 = 3 Reps

18-22 = 2 Reps

24-28 = 1 Rep
Build to heavy doubles and singles. Good form and NO SLOPPY REPS!!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

4 Wall Walk

6 Dynamic Push-up(45/25)

8 G2 OH w/plate(45/25)

200M Run w/plate(45/25)

CrossFit Quest – CrossFit

Warm-up

CF Quest Standard (No Measure)

2 Rounds

10 Situps

10 Supermans

10 Hollow Rocks

10 Pushups

10 Squats

5 Strict Pullups

Weightlifting

Overhead Squat (5 x 2 )

:03 pause in bottom

*USE THE CLOCK OR A BUDDY*

Accessory Work

2 Count Flutter Kicks (5 x 20)

Flutter Kicks

Metcon

Metcon (Time)

21-15-9

Pull-up

Box Jump (24/20)
*Rest 2:00 after last person finishes*

Metcon (Time)

21-15-9

T2B

DUs (42-30-18)
SUs x 2

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

10 Shoulder Taps (freestanding or on wall)

3 Cartwheel

5 Tuck Jump

Weightlifting

Shoulder Press (5 x 3)

Accessory Work

V-UPs (5 x 10)

Metcon

Metcon (Time)

3 RFT

20 KB Swing (53/35)

20 Goblet Squat (53/35)

20 KB SDLHP (53/35)

20 Burpee