Month: December 2020

Announcements

New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch/OHS Complex (10 x 1)

1 Snatch Grip Deadlift

1 Hang Snatch (below the knee)

1 Overhead Squat

Metcon

These are designed to be short and quick! The HSPU work should be unbroken on each round. Ditch the deficit if needed to stay unbroken.

Hang cleans are on the moderately heavy side but again, something that you should be able to get unbroken.

Legs and lungs will be working on the box jump over so keep a strong pace here.

The 3min break should encourage you to go hard. With the reverse order on the second piece, you will feel a bit different, but don’t overthink it.

Metcon (Time)

4 Rounds

– 3 Strict HSPU

– 5 Hang Power Cleans (185/125)

– 7 Box Jump Overs (24/20)
REST 3min THEN…

Metcon (Time)

4 Rounds

– 7 Box Jump Overs (24/20)

– 5 Hang Power Clean (185/125)

– 3 Strict HSPU

Announcements

New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Combine the warmup into the weightlifting. Heavy Deadlift day!

Take 25min combined.

Weightlifting

Deadlift (Find a heavy single!)

Similar to Monday’s theme, if you’re not feeling it, don’t chase a lifetime PR.

If you are feeling good, and your form IS NOT GARBAGE, go for it!

Metcon

Long chipper style workout today. The overall goal will be focusing on a long sustained pace and effort.

DL should be on the heavier side, but something that you can manage in no more than 2 sets.

Find a steady pace on the burpees to control the heart rate. Wallballs will be challenging with an elevated heart rate, so try and keep it to no more than 3 sets.

Runs should be at a consistent pace.

Metcon (AMRAP – Rounds and Reps)

27min AMRAP

– 200m run

10 Deadlifts (315/275)

– 400m Run

20 Burpees to Target

– 600m Run

30 Wallballs (20/14)

Announcements

New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 5 Inchworms

– 10 pushups

– 5 Wall Walks

– 10 Ring Rows

– 5 Kip Swings (on the rig)

Weightlifting

Push Press (8 – 2 – 6 – 2 – 4 – 2)

Having fun and changing it up with some rep scheme variance. The sets of 2 will be challenging to get super heavy. They should be consistent.

The 8-6-4 should see some increase from the previous big set.

Metcon

Gymnastics Day!

These are not max unbroken. Use this time to work on a weakness. If you are able to Rx the entire workout, it’s going to get grippy. If you are unable to Rx, work on what you want to get better at, and don’t stress your reps.

Metcon (3 Rounds for reps)

Every 2min for 18 min (3 sets of each)

1) Max reps Strict Pullups

2) Max reps Toes to Bar

3) Max reps Bar Muscle Ups

Scaled:

1) Kipping or Ring Rows

2) Knee Raises

3) Jumping Variation (Chest to bar or Pullup)
There will be 3 scores for this workout.

One for each TOTAL movement.

Announcements

New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Take 10min to Open up the hips and loosen up the quads. Today is all about the lower body!

Weightlifting

Front Squat (20-25min to build to a heavy single.)

Don’t stress hitting a lifetime PR. We are coming off a holiday weekend. Focus on quality of movement and challenge yourself.

If you feel good and want to go for it feel free! Otherwise the stimulus is heavy lifting!

Metcon

This is a BURNER! Push the pace on the row and don’t try to game it. The Goblet Squat is heavier so focus on keeping your chest tall. Keep in mind these are descending reps, so it is ok to push it and redline! You may surprise yourself.

Metcon (Time)

30 calorie row

– 20 Goblet Squats (70/53)

20 calorie row

– 15 Goblet Squats (70/53)

10 calorie row

– 10 Goblet Squats (70/53)
Scaled KB: 53/35 or lighter if needed, but the stimulus is Heavy.

Announcements

New Year’s Hours
Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am
Friday, January 1 2021 (New Year’s Day)
Open Gym 9am – 11am

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

35min AMRAP (with a Partner)

800m Medball Run (20/14)

– 50 Medball Pushups

– 10 Tire Flips and Tire Jump

800m Medball Run (20/14)

– 100 Medball Situps

– 10 Tire Flips and Tire Jumps

800 Medball Run (20/14)

– 50 Medball OH Lunges

– 10 Tire Flips and Tire Jumps
Split runs by 200’s

Tire Flips are done together

Split reps in gym as needed

Announcements

Christmas and New Year’s Hours
Thursday, December 24 (Christmas Eve)
Open Gym 5am – 7am (Just Added)
Open Gym 8am – 11am

Friday, December 25 (Christmas Day)
CLOSED

Saturday, December 26 (Regular Saturday Schedule)

Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Scaled 1: Lighter vest or Ruck/Back Pack

Scaled 2: Half the reps

Announcements

Christmas and New Year’s Hours
Thursday, December 24 (Christmas Eve)
Open Gym 5am – 7am (Just Added)
Open Gym 8am – 11am

Friday, December 25 (Christmas Day)
CLOSED

Saturday, December 26 (Regular Saturday Schedule)

Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

CF Quest 12 Days of Christmas (Time)

1 – 100m Run

2 – Power Snatch (95/65)

3 – Pullups

4 – Power Cleans (95/65)

5 – Box Jumps (24/20)

6 – KB Swings (53/35)

7 – Wall Ball Shots (20/16)

8 – T2B

9 – Goblet Squats (53/35)

10 – Med Ball Situps (20/16)

11 – Burpees

12 – Overhead Squats (95/65)

Announcements

Christmas and New Year’s Hours
Thursday, December 24 (Christmas Eve)
Open Gym 5am – 7am (Just Added)
Open Gym 8am – 11am

Friday, December 25 (Christmas Day)
CLOSED

Saturday, December 26 (Regular Saturday Schedule)

Thursday, December 31 (New Year’s Eve)
Open Gym 8am – 11am

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Take 15min to get loose and build to your 85% Front Squat Weight.

Weightlifting

14min Total

Front Squat (Max reps at 85%, 70%, 55% See comments for details)

2min MAX reps at 85%

*4min Rest*

2min MAX reps at 70%

*4min Rest*

2min MAX reps at 55%

Score is total reps

Metcon

18min

The first round of snatches is light! Use it to loosen up the shoulders.

Be consistent on the heavier weights. Even if you are scaling the weight, increase the weight each round.

Metcon (5 Rounds for reps)

2min Max Reps Snatch (95/65)

*2min REST*

2min Max Calories Row

*2min REST*

2min Max Reps Snatch (135/85)

*2min REST*

2min Max Calories Row

*2min REST*

2min Max Rep Snatch (155/105)

Score each round separate
Rx+ Weights

155/105, 185/125, 205/145

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

3 Position Clean (Every 90 seconds – 10 Rounds (15min))

– Power Position (Barbell at hips)

– Mid Hang (Barbell just above knees)

– From the Ground
These can be Power or Squat!

Metcon

Stay aggressive on this workout. It is a very low rep scheme.

Halfway through start to shake out the arms on the run but don’t slow down.

Rig work should be unbroken.

Metcon (Time)

10 Rounds

– 200m Run

– 3 Bar Muscle Ups

– 1 Squat Clean (135/95)

Rx+ (225/145)
Scaled BMU – Chest to Bar or Pullup or Jumping Chest to Bar or Jumping Pullup

Choose your most advanced rig ability

Announcements

Holiday Hours:
Thursday, December 24 Open Gym (8am-11am)
Friday, December 25 CLOSED
Saturday, December 26 Regular Weekend Hours

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

100 Box Jump Overs (24/20)

100 calorie Row

100 Wall Ball Shots (20/14)

100 calorie Row

100 Deadlifts (135/95)

100 calorie Row

100 Box Jump Overs (24/20)
Split as needed