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03-31-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

then…

5 min AMRAP

– 7 deadlifts (empty bar)

– 7 Snatch Grip Push Press from back rack

– 7 Sky Reacher Squats

https://www.youtube.com/watch?v=Zv1wILGzeec

– 7 jump squats

Extended Warm-up

2 sets

– With an empty bar –

5 Snatch Deadlifts

5 Snatch Shrugs

5 Snatch High Pull-Ups

5 Muscle Snatch

5 Overhead Squats

Weightlifting

Must be a Squat Snatch

“Heavy SIngle” is not a max, but a comfortable lift for the day that feels good and looks good.

Look to reach a heavy single in 5-8 working sets.

Snatch (12min to build to a heavy single)

1 rep appx. every 90sec

No more than 8 sets

Metcon

Chipper pace all the way through. Assault bike and deadlift is the perfect combo for “jello legs” so be mindful of intensity on the bike so that you can attack the barbell in decent sets.

STRATEGY

On the Bike, ramping up fast for 5-6 seconds and coasting to a maintenance speed works well. Or, for some, use an interval style approach, such as, 30 seconds at a fast pace into 30 seconds at a slow/moderate pace

Metcon (Time)

Time cap: 18 minutes

– 90/70 Calorie Row or 75/60 Calorie Bike

– 45 Deadlifts (225/155)
Scaling option 1

For Time

70/50 Calorie Row or 65/50 Calorie Bike

45 Deadlifts (185/125)

03-30-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Cardio (run, row, bike)

-Into-

Every min 5 mins

5 Air Squats

8 Kips swings

-into-

Mobility (3min)

-into-

Workout Prep

1-2-3-4

– Pull-Ups

– Wall Balls

20-yard Shuttle Run (10 yards out/10 yards back)

Metcon

Your intensity will change throughout this workout. As the reps increase you may slow down, put pick the pace back up as the reps decrease towards the end.

Think sets of 5 on the 15-20-15, but if you can push and go unbroken…you may surprise yourself

Metcon (Time)

Time cap: 16 minutes

5-10-15-20-15-10-5

– Pull-ups

– Wall Balls (20/14)

25-yard shuttle run (15 feet out/15 feet back, 25 feet out/25 feet back)
Scaling Option 1

5-10-15-20-15-10-5

– Jumping Pullups

– Wall Balls (20/14)

25-yard shuttle run (15 feet out/15 feet back, 25 feet out/25 feet back)

Scaling Option 2

5-10-15-20-15-10-5

– Ring Rows

– Wall Balls (14/10)

25-yard shuttle run (15 feet out/15 feet back, 25 feet out/25 feet back)

Accessory Work

4 Rounds

– 7 Single Dumbbell Romanian DL (each side – moderate weight – hold Dumbbell in hand opposite of working leg)

https://www.youtube.com/watch?v=J2JGv4DOOjg&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=20

– 7 Single Leg Glute Bridges (each side)

https://www.youtube.com/watch?v=EYDFLp37B6g&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=33

– 7 Strict Knee Raise (no swinging)

2 minute Couch Stretch (each side)

03-29-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

– 1 min easy row/bike

– 5 Jump Squats

– 3 Pause Back Squats (1-sec hold)

– 5 Single DB Strict Press (each side)

– 10 Sec Wall Handstand Hold

Strength Prep

No more than 7min

Warm-up (No Measure)

1 set

5 Tempo Back Squats 3/3/1 (empty bar)

(3 secs Negative/ 3 sec Pause/ 1 sec stand)

– into –

Have athletes build up to 60%+20lbs in 3-4 sets hitting 2-3 reps a set

Weightlifting

Back Squat (5 x 5 EMOM for 5min (60% + 20lbs))

Keep the same weight across all 5 sets

Pause Backsquat (5 x 1 Every 90sec)

3 sec pause at the bottom of the squat
Complete a set every 90 seconds

Increase weight if possible

Metcon

Workout stimulus is high intensity. You will have 3 separate timed scores and should aim for similar times each round.

Be aggressive with the Power Cleans and, Stay steady on the wall and fight to keep relatively close times.

Metcon (3 Rounds for time)

Every 5 mins (3 sets)

– 10 Power Cleans (155/105)

– 20 Handstand Push-Ups

– 10 Power Cleans (155/105)

Rx+

– 10 Power Cleans (185/135)

– 20 Strict Handstand Push-Ups

– 10 Power Cleans (185/135)
Scaled 1

10 Power Cleans (135/95)

15 Handstand Push-Ups

10 Power Cleans (135/95)

Scaled 2

– 10 Power Cleans (115/85)

– 20 Push-Ups

– 10 Power Cleans (115/85)

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

4 Rounds

– 400m Run (together)

– 40 wall balls (20/14)

– 30 sit ups

– 20 burpees

– 10 ring dips
Run together

Split reps as desired

03-26-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

12min Total

6 min AMRAP

– 30-sec. bike (easy)

– 5 Hollow Body Rockers

– 30 sec. Plank

– 5 Double DB DL (moderate weight)

-into-

6 min

Build to 80% for Bench and deadlift

Weightlifting

Every 2min for 10min perform Bench and Deadlift

Bench Press (5×5 (80% across all 5 sets))

Deadlift (5×5 (80% across all 5 sets))

Metcon

Stimulus: moderate to high intensity. Partners should split work between each other, focusing on keeping work sets to an amount that will allow teams to keep intensity moderately high throughout rounds.

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18-minute Amrap

– 70/50 Calorie Bike

– 100m (each) KB Front Rack Carry (53/35)

– 30 Shoulder to Overhead (135/95)

Scaled Shoulder to OH

– 30 Shoulder to Overhead (115/75)

03-25-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

200m run then…

3 Rounds

– 5 pull-ups/ring rows

– 5 kipping knee raises

– 5 Muscle Cleans (empty bar add a little weight each round)

Warm-up (No Measure)

Extended Warmup

4 sets (building in weight)

1 Power Clean

* 1 rope climb after the second & fourth set *

Metcon

Stimulus for this workout is moderate intensity with high skilled movements. Stay within your realm of skill and strength with Power Clean and Rope climbs.

Power Clean weight should allow you to maintain a good, consistent flow of singles.

Metcon (2 Rounds for time)

12-9-6

– Power Clean (185/125)

3-2-1

– Rope Climbs (15ft)

**Rest 5 minutes between rounds**
Scaling Option

2 Rounds

12-9-6

– Power Clean (135/95)

15-12-9

– Pull Ups or Ring Rows AND

Knees to Elbows

**Rest 5 min b/t sets**

03-24-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

– 200m Jog

– 7 Pushups

– 7 PVC Pass Throughs

– 7 PVC Around the Worlds (each direction)

Metcon

Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps. Maintain steady pacing on the rower and small, quick sets on the pushups to avoid burnout.

Metcon (2 Rounds for time)

Time Cap 7min (each round)

27-21-15 (21-16-12 for women)

– Calorie Row

– Push-Ups

**Rest 5:00 between rounds**
5min rest begins when you finish the first round

Accessory Work

3 Rounds

– 12 Bent Over Barbell Rows

– 10 Single Arm Dumbbell Upright Rows (each side)

**into**

3 sets

– 10 Standing Alt. DB Curls (each side)

03-23-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 30 single unders

– 5 step back lunges (each side)

– 3 back squats (empty bar + build across sets)

– 5 V-ups

– 3-inch worms

Weightlifting

5min EMOM

Back Squat (Back Squat – 5 x 5 @ 60%+10lbs (ALL SETS))

Complete a set every minute, on the minute for 5 minutes

Weightlifting

Pause Backsquat (5 x 2 (every 90sec))

3 sec pause at the bottom of the squat
Increase weight if possible across all sets

Metcon

Target time: 14-16 minutes

Time cap: 20 minutes

Moderate stimulus and pacing with strategic rest within each set of the three movements.

Be conscientious of avoiding burnout on each of these movements and break them up into manageable sets in order to maintain intensity across rounds.

Metcon (Time)

3 Rounds

– 100 Double Unders

– 100’ Double Dumbbell Front Rack Walking Lunge 50s/35s

– 25 Toes to bar
Scaling Option 1:

3 Rounds

– 100 Single Unders

– 100′ Double DB Front Rack Walking Lunges (35/25)

– 25 Hanging Knees Raises

Scaling Option 2:

3 Rounds

– 100 Single Unders

– 30 Step Ups (hold light weight)

– 25 Hanging Knees Raises

03-22-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Row/Bike

5 Inchworms w/ Pushup

Spiderman Lunge (down)

Bear Crawl (back)

10 Air Squats

Weightlifting Prep

With an empty bar:

– 5 Clean Deadlifts

– 5 Clean High Pulls

– 5 Muscle Cleans

– 5 Power Cleans (move feet)

– 5 Squat Cleans

– 5 Strict Press

– 5 Push Press

– 5 Push Jerks

Weightlifting

Must be a squat clean! Jerk can be push jerk or split jerk.

“Heavy SIngle” is not a max, but a comfortable lift for the day the feels good and looks good.

Clean and Jerk (1 Squat C&J Every 2min for 18min (9 sets))

Build to a heavy

Metcon

Target number of Rounds: 4-6

STIMULUS

This workout is moderate intensity with steady pacing. Aim at keeping a pace in the first minute that you can continue to hold until the last minute of this workout.

Set the tone and try to hold on. It’s only 10 minutes.

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 20 Abmat Sit-Ups

– 10 Burpee Pull Up

Rx+

– 20 GHD Sit-ups

– 10 Burpee Bar Muscle Ups
Scaling Option:

20 Abmat Sit-Ups

– 10 Burpees

– 10 Ring Rows

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

8min AMRAP

– 200m Jog

– 5 Good Mornings

– 7 Push-Ups

– 9 Air Squats

Metcon

Metcon (Time)

4 Rounds

Teams of 2

– 200m Run

– 16 Single Arm KBS (53/35)

* 8 Swings each arm

– 200m Plate Farmers Carry (100m each)

– 16 Single Arm KBS (53/35)

* 8 Swings each arm

– 7 Tire Flips
Plate Carries: 25/15 Use TWO plates, one in each hand. Hold it from the plate NOT the middle!