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Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 60 Shoulder to Overhead (75/55)

– 20 Medball Situps (20/14)

– 400m Farmers Carry (50/35)

– 40 Shoulder to Overhead (95/65)

– 40 Medball Situps (20/14)

– 400m Farmers Carry (50/35)

– 20 Shoulder to Overhead (115/85)

– 60 Medball Situps (20/14)

– 400m Farmers Carry (50/35)
Split Farmers Carry by 200’s

02/26/2021 – Week 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

10 @ 50-60%

8 @ 60-65%

6 @ 70-75%

4 @ 75-80%

2 @ >82%

Front Squat (10-8-6-4-2)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
MOD – C2B, Pullups, Ring-Rows

Accessory Work

Split Jerk (5×2)

02/25/2021 – Week 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

E2MOM 20

2 Hang PC + 1 Push Jerk

Metcon

Goals:

1. 15min CAP

2. Get to the RC and see what you have left.

Metcon (Time)

100 DU

50 Cal Row

100 DU

5 RC
MOD – SUs, 15 Ring Rows or 10 Seated to Standing or 5x15sec hang

02/24/2021 – Week 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Metcon (Weight)

EMOM 16

Min 1 – 5 BS (Inc Weight)

Min 2 – 20 Situps
Increase Weight Each Round – Start at >60% of 1RM

Metcon

Goals:

1. 2 Mins Rest Between Metcons – Push yourself all 3 rounds

2. PC weight should be light to moderate at most – you should be able to at least get 5 reps TnG if need be.

3. Score each round is BfB

Metcon (3 Rounds for reps)

AMRAP 5×3

400m Run

15 PC (135/95)

ME BfB
MOD – (95/65)

02/23/2021 – week 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Work up to a heavy 2 – preferably using the % guide

2. Rest 3 mins and then perform a “drop-set” of 20 @ <60% of 1 RM

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

Suggested %

10 – 55-60%

8 – 65-70%

6 – 75-80%

4 – 80-85%

2- 85-90%

Bench Press (1×20)

Speed is the key on drop sets – try to get all 20 reps AFAP

Metcon

Goals:

1. Most should get 4+ rounds

2. DB Snatch – unbroken for as long as possible – learn to breath at the top

3. T2B – big set to start each round and then taper off

4. BJOvers – get through these and catch your breath, this is the “easy part”

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 Alt. DB Snatch (50/35)

15 T2B

10 BJOvers (24/20)
MOD – lighter DB, K2E/CandleSticks, Box StepOvers

02/22/2021 – week 2

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20 (TnG Choice Snatch) – Increase Weight as needed

Snatch (2×5, 2×4, 2×3, 2×2, 2×1)

E2MOM 20 (TnG)

Choice*

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball
Rx Deadlift – 225/155

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 50 Burpees

40 Hang Squat Cleans (95/65)

100m run each w/ Plate (45/25)

– 40 Burpees

30 Hang Squat Clean (135/85)

100m run each w/ Plate (45/25)

– 30 Burpees

20 Hang Squat Cleans (155/105)

100m run each w/ Plate (45/25)

– 20 Burpees

10 Hang Squat Cleans (185/115)

100m run each w/ Plate (45/25)

* Split reps as needed

02/19/2021 – week 1

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

FS/BS (7x 3/6 (60%))

FS/BS @ % of 1 RM FS
Perform 3 FS at 60% of 1 RM then immediately do 6 BS at same weight.

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
MOD – knee raises, 14/10, (95/65), pullups

Accessory Work

If there is time perform the DB bench press rep scheme

Bench Press (10-8-64-2)

Dumbbell Bench Press

02/18/2021 – week 1

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. E2MOM 20 – increase weight over the 10 sets as needed.

2. Focus should be perfect positioning not weight

3 Position Snatch (10×1 (E2MOM 20))

Power Position Snatch

Mid Hang Snatch

Full Snatch

Metcon

Goals:

1. These are Sprints with the highest skills coming while you’re tired (this is intentional).

2. Score is ME pull-ups/C2B/MUs/etc.

Metcon (4 Rounds for reps)

AMRAP 3×4 (1 Min Rest btw)

12 Burpees

35 DU

ME C2B
RX+ (Ring MUs)

MOD 1 – SUx2, Pull-ups

MOD 2 – 8 Burpees, SUx2, Ring Rows

02/17/2021 – week 1

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Skills

Goals:

1. Work on weaknesses – push your limits and try something new.

Metcon (No Measure)

EMOM 16

Min 1: 1-2 RC

Min 2: 5-10 HSPU
RX+ (legless RCs & Strict HSPU)

MOD – 3 Seated to Standing or 20 Sec Hang & HRPU

Metcon

Goals:

1. Sub 20mins is doable for everyone – no walking just keep moving forward

2. The weight on 2&1 should be heavy regardless if you’re going RX or not.

Metcon (Time)

400m Run

5 Squat Clean (95/65)

400m Run

4 Squat Clean (135/85)

400m Run

3 Squat Clean (155/105)

400m Run

2 Squat Clean (185/125)

400m Run

1 Squat Clean (205/135)
RX+ (135/85), (185/125), (225/155), (245/165), (275/185)

MOD (45/35), (75/55), (95/65), (115/75), (135/85)