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11-30-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (6 x 4)

Accessory Work

DO NOT SKIP THESE! They will help keep you loose for the workout.

Metcon (No Measure)

Bike Sprints 6 x :20sec

Metcon

Attack the row and be patient with the squat snatches.

Shoot for no more than 15min.

Metcon (Time)

800m Row

– 30 Alternating DB Squat Snatches

600m Row

– 20 Alternating DB Squat Snatches

400m Row

– 10 Alternating DB Squat Snatches

Rx: 50/35
If you can not perfrom the DB Squat Snatches, perform DB Power Snatches followed by half the number of reps with a goblet squat.

EXAMPLE: 30 Alt. DB Snatches then 15 Goblet Squats

11-28-2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

DetoxGiving (Time)

DetoxGiving

Teams of 2

– 1 mile run (split by 200m)

– 50 Wall Balls (20/14)

– 50 Weighted Stepups (45/25) 20″ box

– 50 Hang Cleans (95/65)

– 1 mile run (split by 400m)

– 50 Hang Cleans (95/65)

– 50 Weighted Stepups (45/25) 20″ box

– 50 Wall Balls (20/14)

– 1 mile run (together)
Sub 2000m Row for runs

11-25-2020

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Sumo Deadlift (7-7-5-5-3-3)

Focus on engaging your hamstrings. FIND THEM! Be intentional with your hinge.

Metcon

12min during this workout is going to feel LONG.

The deadlifts will go by very quickly, this is relatively lightweight.

Be patient with the Box Jumps. This combo kicks in quick.

Metcon (AMRAP – Rounds and Reps)

12min Ladder (2/2, 4/4, 6/6, 8/8..)

– Deadlifts (155/125)

– Box Jumps (30/24)
Scaled Box (24/20)

11-24-2020

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean
Finish with Shoulder to Overhead

Weightlifting

Split Jerk (7 x 2)

Accessory Work

Hollow Rock (7 x 10)

Between each set of split jerks

Metcon

Metcon (AMRAP – Reps)

11min AMRAP

– 15 Hang Clean & Jerk (115/85)

– 15 Pullups

– 10 Hang Clean & Jerk (135/95)

– 10 Chest to Bar

– 5 Hang Clean & Jerk (155/115)

– 5 Bar Muscle Ups

with time remaining

*MAX Hang Clean & Jerks (185/125)
Scaling Options on the rig:

Ring Rows, Jumping Pullups, pullups OR Jumping Pullups, Jumping Chest to Bar, Reguar Pullups

Barbell: Add weight each round, the goal is to move a heavier barbell while your grip and body are fatigued.

11-23-2020

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

– Walking Sampson Stretch (down)

– Duck Walk (back)

– Inchworms w/ Pushup (down)

– High Knees (Back)

** On the Rig **

– 10 Leg Swings (both legs), front/back & side to side)

– 10 Hollow to arch

Weightlifting

Front Squat (10-5-3-3-3)

2 second pause at the bottom on the sets of 3

Metcon

Wall balls should be unbroken and push the runs.

Goal is Sub 18min

Metcon (Time)

5 Rounds

– 15 Wall Balls (20/14)

– 60 Double Unders*

– 200m Run

*45sec of Double under attempts

Clovis

CrossFit Quest – Open Gym / Community WOD

Metcon

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here

Week 6 – Friday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Work to a 1RM – These are supposed to be squat snatches.

Snatch (1×1 (E2MOM 24))

1-2: 55-60%

3-4: 65-70%

5-6: 75-80%

7-8: 85-90%

9-10: >90%

11: >95%

12: >100%

Metcon

Goals:

1. 5 Rounds is doable for everyone.

2. Men Row 20 cals and Women Row 16 cals per round.

3. Alt. arms on each thruster – it is 12 total (6 each arm)

4. Low reps on the gymnastics so work on stringing them together.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/16 Cal Row

12 Alt. Single Arm DB Thrusters (50/35)

4 C2B
RX+ (75/50) & MUs

MOD – (35/25) & Pullups/Ring Rows

Week 6 – Thursday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals: (40min Running Clock)

Complete these in any order – Each Metcon is designed to be complete in less than 10mins – You will have to go fast to “earn” your rest.

1. 0-10mins – Complete a mile run for time – if unable to run a mile in sub 10mins then run an 800m for time.

2. 10-20mins – Work on getting upside down and then grind through the moderately heavy DL.

3. 20-30mins – Push the pace on the WB (Unbroken if possible) and then hang on for the Pullups.

4. 30-40mins – Grind through the bike (sub 2mins) and then get to work on the moderately heavy PS.

1-Mile Run (Time)

Max Effort 1-Mile Run
0-10mins to complete

Metcon (Time)

30 HSPU + 30 DL (225/155)
10-20mins

MOD – Pike HSPU & (155/105)

Metcon (Time)

50 WB (20/14) + 30 Pullups
20-30mins

MOD – Air Squats & Jumping Pullups

Metcon (Time)

30 Cal Bike + 15 PS (155/105)
30-40mins

MOD – (95/65)

Week 6 – Wednesday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Work up to a 1RM – the % are suggetions to help you increase and gain confidence.

2. Cleans are choice but default to squat if you can.

Clean and Jerk (1×1 (E2MOM 24))

E2MOM 24

1-2: 55-60%

3-4: 65-70%

5-6: 75-80%

7-8: 85-90%

9-10: >90%

11: >95%

12: >100%

Metcon

Goals:

1. AMRAP 3 x 3 with 2 mins rest between Metcons.

2. Weight increases on each Metcon so you may have to go to quick singles in order to maintain a pace.

3. The Burpees are there to make you tired so you need to get through them.

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 PC (95/65) + 10 BfB
RX+ (135/95)

MOD (75/55) & Stepover Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 PC (135/95) + 10 BfB
RX+ (185/125)

MOD (95/65) & Stepovers

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 PC (155/105) + 10 BfB
RX+ (225/155)

MOD (115/75) & Stepovers

Week 6 – Tuesday

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

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

Accessory Work

Bent Over Row (5×5)

Metcon

Goals:

1. This is going to be your “active recovery” for the week.

2. All these movements should be doable in less than 45-50 secs per round.

3. Get your cardio/ab fix in and work on skills together.

Metcon (No Measure)

EMOM 20

Min 1 – 200m Run

Min 2 – 10 BJ Overs

Min 3 – 25 Situps

Min 4 – 2 Rope Climbs

Min 5 – Rest
MOD – 100m Run, Stepups, 15 Situps, 15 Sec Rope Hang