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CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

This is a straight endurance workout. The focus is on consistency and building your conditioning. Find a steady pace throughout and keep moving.

Metcon (Time)

400m Run

250m Row

100m Farmers Carry (50/35)

800m Run

500m Row

200m Farmers Carry (50/35)

1 mile Run

1000m Row

400m Farmers Carry (50/35)
Scale to a partner WOD.

01292021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (5-5-3-3-2-2)

*Build to a heavy double.

Accessory Work

Pull-ups (6 x 5 Strict Pull-ups)

Metcon

Metcon (Time)

For Time:

35 Pull-ups

50 OH DB Alt Lunges (50/35)

35 Pull-ups

50 OH DB Alt Lunges (50/35)
*Switch hands as needed.

01282021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5-5-3-3-2-2)

*Build to a heavy double.

Accessory Work

V-UPs (6 x 10)

Metcon

Metcon (Time)

4 RFT

12 DB ALT BOX STEP UPs (20″(50/35))

12 Push-ups

12 Russian KB Swings(53/35)

36 DUs (72SUs)

01272021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Deadlift (5-5-3-3-2-2)

*Build to a heavy double.

Metcon

Metcon (Time)

For Time:

60 WBs (20/14)

30 Pwr Cln (135/95)

10 S2OH (135/95)

01262021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (5-5-3-3-2-2)

*Build to a heavy double.

Accessory Work

2 Count Flutter Kicks (6 x 20)

Flutter Kicks

Metcon

Metcon (Time)

22-16-10

Alt DB Snatch(50/35)

Burpee over DB
*After you finish metcon, catch your breath and go to 2nd metcon.

Metcon

500m Row (Time)

Max Effort 500m Row

01252021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Back Squat (5-5-3-3-2-2)

*Build to a heavy double.

Accessory Work

Ring Rows (6 x 10)

Metcon

Metcon (No Measure)

16 EMOM

Min 1 = 200m Run

Min 2 = ME Cal Row

Min 3 = ME HSW/HSPUs/HS Hold on wall

Min 4 = Rest
Choose on min 3 and work on it.

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

10 Cal Row


– 40 DB Hang C&J

20 Cal Row


- 40 DB Hang C&J

30 Cal Row


– 40 DB Hang C&J

40 Cal Row


- 30 DB Front Squat

50 Cal Row


– 30 DB Front Squat

60 Cal Row


– 30 DB Front Squat

70 Cal Row


– 20 DB Front Rack Lunges

80 Cal Row


- 20 DB Front Rack Lunges

90 Cal Row


- 20 DB Front Rack Lunges

Rx: DB – 50/35
Use two DB the entire WOD

01222021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (3-3-3-3-3)

Build to a heavy triple for the day.

Accessory Work

Pull-ups (5 x 5 Strict)

Metcon

Metcon (Time)

For Time:

21-15-9

OHS (135/95)

Pull-ups

*5 Burpees after each round*

01212021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (3-3-3-3-3)

Build to a heavy triple for the day.

Accessory Work

Hollow Rock (5 x 10)

Metcon

Metcon (Time)

For Time:

200m Run

10 Pwr Clean and Jerk (135/95)

400m Run

10 Pwr Clean and Jerk (155/105)

600m Run

10 Pwr Clean and Jerk (185/125)

01202021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 AMRAP

15 Shoulder Taps (Free standing or on wall)

10 Good Mornings

:20 Hold on pull-up bar

Weightlifting

Deadlift (3-3-3-3-3)

Build to a heavy triple for the day.

Accessory Work

V-UPs (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Atomic Sit-ups (45/25)

7 Trucker Squats (45/25)

9 G2OH (45/25)

11 Russian Twists (45/25)