(832) 374-8844

04-30-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Karaoke Down and Back

Down – lunge walk-arms locked out overhead

Back – lunge walk – with torso twist

Down – butt kickers

Back – high knees

-into-

2 Rounds

5 snatch grip deadlifts

5 snatch high pulls

5 muscle snatch

5 power snatch

100m jog

Workout Prep

1 set

5 Power Snatch @ Workout weight

200m Run (workout pace)

5 Power Snatch

Metcon

Stimulus for the workout today is moderate/high intensity with the intent of keeping high sets on power snatch.

Little taste of “Randy” (75 Power snatch) with a break between. You should push harder than you think and see who can hold on the longest.

It’s better to have go lighter than you think on this workout to keep intensity.

Metcon (Time)

15min CAP

50 Power Snatch (75/55)

400m Run

50 Power Snatch (75/55)
Scaling option 1:

50 Power Snatch (65/45)

400m Run

50 Power Snatch (65/45)

Scaling Option 2:

30 Alternating Dumbbell Snatch (light)

400m Run or 500m Row

30 Alternating Dumbbell Snatch (light)

04-29-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

30-sec Machine

5 Bench Press (empty bar)

5 Deadlifts (empty bar)

5 Wall Balls (focus on breathing/cycling arms)

-into-

6 min AMRAP

Build to 60% on Bench Press and Deadlift

Weightlifting

Complete BOTH Bench Press and Deadlift in the 3min window

Bench Press (5 x 10 @ 60% (Every 3min for 15min))

Deadlift (5 x 10 @ 60% (Every 3min for 15min))

Metcon

Stimulus on workout is moderate intensity. Wall balls will be more difficult than usual due to fatigue from Air Squats and push ups. Only 3 rounds means you will be able to push the pace a little higher than you think you should.

Heavy Leg Fatigue!! (Wobble Wobble)

Metcon (Time)

Time cap: 15 minutes

3 Rounds

– 30 Air Squats

– 30 Push-ups

– 30 Wallballs (20/14)
Scaled Options 1:

3 Rounds

– knee push-ups

Scaled Option 2:

3 Rounds

20 Air Squats

20 Knee Push-ups

20 Wallballs (14/10)

04-28-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 30-sec single unders

– 5 Single DB Hang Cleans (each side – lightweight)

– 5 Single DB Shoulder to Overhead (each side – lightweight)

– 3 Thread the Needle

(each side)

**2. Workout Prep**

2 rounds

– 4 Alt. Dumbbell Hang Clean And Jerks (light to moderate weight)

– 10 Double Unders

Metcon

Stimulus for workout is moderate intensity. You should find steady pacing through the dumbbell movement and be mindful of shoulder fatigue that will affect double unders.

Staying steady and controlled on movements will increase production across time.

Metcon (Time)

Time cap: 15 minutes

12 Alternating Dumbbell Hang Clean And Jerks (50/35)

10-20-30-40-50-40-30-20-10

Double Unders

**Switch arms EACH REP on the Hang Clean and Jerks
Scaling option 1:

12 Alternating Dumbbell Hang Clean And Jerks (35/25)

Scaling Option 2:

12 Dumbbell Hang Clean And Jerks (Light)

10-20-30-40-50-40-30-20-10

Single Unders

Accessory Work

10 min

Rope Climb Practice

Or

1 rope climb every min for 10 minutes (focus on as few pulls as possible)

1 min calf smash w/ foam roller (each side)

1 min calf stretch on wall (each side)

1 min child’s pose

04-27-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

1 min bike (30-sec easy/20-sec mod/10-sec hard)

5 Back Squats (empty bar – build across)

4 Pushups

4 Box Step Ups

5 Power Cleans (empty bar – build across)

Weightlifting

Take 8min and build up to 60% in 3-4 sets hitting 3-5 reps per set.

Back Squat (5 x 10 @ 60% (Every 2min for 10min))

ALL sets at 60%

Workout Prep

2 sets

10 Sec. Bike Sprint (90%)

2 Burpee Box get Overs

1 Power Clean

Metcon

Metcon (Time)

2 rounds

12/10 Calorie Bike or 250/200m Row 0r 200m Run

10 Burpee Box Get Over (30/24)*

5 Power Cleans (205/135)

* Athletes can use hands for Burpee Box Get Overs *

THEN…

– @12:00 –
Scaling 1 for BOTH WODs:

Burpee Box Get Over (24/20)

5 Power Cleans (185/125)

Scaling 2 for BOTH WODs:

Burpee Box Step Overs (24/20)

5 Power Cleans Moderate Weight

Metcon (Time)

Time Cap 8min

25/20 Calorie Bike or 500/400m Row or 400m Run

20 Burpee Box Get Over (30/24) *

10 Power Cleans (205/135)

* Athletes can use hands for Burpee Box Get Overs *

04-26-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 min AMRAP

30-sec jump rope

6 Alt. lunges

5 v-ups

5 pull-ups

INTO…

1 set

100m Run

4 Jumping Lunges

2 Knees to Elbows + 2 Toes to Bar

Metcon

Metcon (Time)

Time cap: 30 minutes

Teams of 2

10 rounds (each)

– 200m Run or 12/10 Calorie Row

– 10 Alternating Jumping Split Lunges

– 8 Toes to Bar

** P1 does an entire round, then P2 does an entire round. You will each perform 10 rounds. Rest while your partner works.
Scaling Option:

– Alt. Walking Lunges

– Hanging Knee Raises

04-24-2021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

400m Weighted Run (45/25)

– 30 Plate Burpees (jump to the top of the plate)

– 30 Alternating Lunges

– 30 Russian KBS (53/35)

400m Weighted Run (45/25)

– 20 Plate Burpees (jump to the top of the plate)

– 20 Alternating Lunges

– 20 Russian KBS (53/35)

400m Weighted Run (45/25)

– 10 Plate Burpees (jump to the top of the plate)

– 10 Alternating Lunges

– 10 Russian KBS (53/35)

400m Weighted Run (45/25)

04-23-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min Amrap

– 10 Ring Rows

– 5 Air Squats + 2 sec. Hold at the bottom

– 5 Clean Deadlifts (Empty Bar)

– 5 Muscle Cleans (Empty Bar)

– 5 Shoulder Press (Empty Bar)

– Into –

3 rounds (Building Weight)

– 3 Clean Deadlifts

– 2 Hang Power Cleans

– 1 Push Press

– 1 Clean and Jerk

Workout Prep

2 sets

– 3 Chest to Bar

– 6 Air Squats

– 3 Push-Ups

– 1 Clean and Jerk (At workout weight)

Metcon

Stimulus for todays workouts are moderate intensity with a chip away type pacing. Break up the body weight movements accordingly to stay within your fitness levels. Once you reach the barbell that’s where the will power kicks in and you need to fight to the finish.

Metcon (3 Rounds for reps)

8-minute Amrap

30 Chest to Bar

50 Air Squats

– At 10:00 –

8-minute Amrap

30 Push-Ups

50 Air Squats

– At 20:00 –

5 min Amrap

Max Clean and Jerks (135/95)
Scaling Option 1:

Pullups

Scaling Option 2:

Ring Rows

04-22-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

30sec Jog

30sec row (Moderate)

5 down dog/cobra transitions

Metcon

Metcon (Time)

30min Cap

Teams of 2

5 sets each

P1 – 400m Run

P2 – Max Meter Row

**Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row.

**Every 250m rowed is 5 seconds off your total time.
Individual Option

5 sets

– 400m Run

– 500/425m Row

Accessory Work

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

https://www.youtube.com/watch?v=3QdpzAoIglI

1 min foot smash lacrosse ball (each side)

04-21-2021

CrossFit Quest – CrossFit

Warm-up

Use warm-up as building sets to bench and deadlift.

Partner up for spotting and efficiency.

Warm-up (No Measure)

12 min AMRAP

– 1 min easy cardio (choice)

– 10 band pull aparts

– 5 Bench Press (empty bar – build across)

– 5 Deadlifts (empty bar – build across)

– 5 Single Arm DB Thrusters (each side – lightweight – build across)

Weightlifting

Complete BOTH Bench and Deadlift in a 2min window

Bench Press (5 x 1 @ 90% (Every 2min for 10min))

Deadlift (5 x 1 @ 90% (Every 2min for 10min))

Metcon

Stimulus on workout is moderate intensity.

Dumbbell Thrusters: Weight selected should allow you to complete at least 10 reps at a time.

Metcon (Time)

Time Cap 14min

30-20-10

Dumbbell Thrusters (50s/35s)

5-3-1

Rope Climbs
Scaling option 1

30-20-10

Dumbbell Thrusters (35s/25s)

3-2-1

Rope Climbs

Scaling Option 2

30-20-10

Dumbbell Thruster (light)

Ring Rows

04-20-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 Leg Swings Each Leg (front to back and side to side)

20 Banded Pull aparts

Into..

Burgener Warm-up

Extended 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

Workout Prep

3 sets (Building to opening weight)

– 15 Second Bike or Row (workout pace)

– 2 Power Snatch

Metcon

Stimulus is high intensity. You have 6 back to back mini-metcons.

Rest with any remaining time in each 3min set. Your score will be the reps on your FINAL set of snatches.

These are fast, quick efforts.

Push the bike and get off and move the bar!

Earlier weight will start as touch and go, with later weights changing to fast singles.

Metcon (AMRAP – Reps)

IF no Bikes or Rowers are available, athlete can run 200m

Every 3:00

– 0:00 – 3:00

12/10 Calorie Bike OR 250m/200m Row

15 Power Snatch (75/55)

– 3:00 – 6:00

12/10 Calorie Bike OR 250m/200m Row

12 Power Snatch (95/65)

– 6:00 – 9:00

12/10 Calorie Bike OR 250m/200m Row

9 Power Snatch (115/80)

– 9:00 – 12:00

12/10 Calorie Bike OR 250m/200m Row

6 Power Snatch (135/95)

– 12:00 – 15:00

12/10 Calorie Bike OR 250m/200m Row

3 Power Snatch (155/105)

– 15:00 – 18:00

12/10 Calorie Bike OR 250m/200m Row

Max Power Snatch **(175/115)

** This is your score
Scaling Option:

15 Power Snatch (65/45)

12 Power Snatch

(75/55)

9 Power Snatch

(95/65)

6 Power Snatch

(115/80)

3 Power Snatch

(135/95)

Max Reps Power Snatch

(155/105)

Accessory Work

10 min double under practice

OR

Every min for 10 minutes

35 doubles unders

1 min foam roll quad (each side)

1 min foam roll lats (each side)

1 min foam roll glutes