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MURPH

CrossFit Quest – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Hero Week 05-28-2021

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

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Weightlifting

Snatch (- 2×3 reps @ 70% – 2×2 reps @ 75% – 2×1 rep @ 80%.)

Rest 60 – 90sec between sets

Hero Week 05-27-2021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

This will be done in Teams of 2

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
Split runs by 200m

Hero Week 05-26-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7min AMRAP

– 20 Single Unders

– 5 Deadlifts (empty bar – build across sets)

– 3 Wall Walks

– 5 Kip Swings

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Female DL: 155

Cool Down

ALL CLASS MOBILITY

Hold each pose for 90sec

– Cat Cow

https://www.youtube.com/watch?v=ESJ6Ghvgr6k

– Double Knee to Chest

https://www.youtube.com/watch?v=CGZrh3Rp05o

– Standing Forward Bend

– Sphinx/Cobra Pose

Hero Week 05-25-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

– 7 Good Mornings

– 3 Power Cleans (empty bar – build across sets)

– 3 Box Stepups (each leg)

Metcon

30min Time Cap

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Accessory Work

3 sets (not for time)

– 10 GHD Hip Extensions

– 10 Sandbag Reverse Step Lunges (each Leg)

Hero Week 05-24-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6min AMRAP

100m run

5 dynamic squat stretch

5 Back Squats (empty bar)

5 Shoulder to Overhead (empty bar)

5 Overhead Squats (empty bar)

Weightlifting

Overhead Squat (5 x 3 Every 90 seconds)

Try and go a little heavier than last week. If you did not OHS last week, build to a moderate weight.

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (7×2 From The Rack (Every 90sec))

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

Teams of 2

200m Farmers Carry (As Heavy As Possible)

20 Wall Balls over the Rig (20/14)

10 Hang Power Cleans (155/105)

**Split Farmers Carries by 100m

05-21-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

14min TOTAL

8 min AMRAP

– 30-sec single unders

– 3 sky reacher squats (each side)

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

– 3 Up downs

– 3 muscle snatch + 2 power snatch + 1 squat snatch

-into-

6 min to build to working snatch weight for WOD

Workout Prep

1 set

– 1 Squat Snatch (At workout weight)

– 2 Burpee Over Bar

– 10 Double Unders

Metcon

Stimulus for todays workout is keeping a moderate-high intensity while completing high skilled movements being under duress.

Metcon (10 Rounds for time)

Every 2:30 (10 sets)

– 1 Squat Snatch (185/125)

– 10 Burpees over bar

– 30 Double Unders
Scaled Option 1:

– 1 Squat Snatch (165/115)

– 10 Burpees over Bar

– 30 Double Unders

Scaled Option 2:

– 1 Squat Snatch Moderate/Heavy

– 10 Burpees

– 30 Single Unders

05-20-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 min AMRAP

– 1 round of rowling

– 5 wall balls

– 3 Step-ups (each side)

– 3 Devil’s Press (lightweight)

Workout Prep

– With Partner –

1 set at Workout weight

– 5 Wall Balls (each)

– 20 sec. Row (each)

– 5 Box Jumps (each)

– 2 Devils Press (each)

**Focus on transitions and communication**

Metcon

Workout is a chipper. All reps are split between partners. You will work through all reps (with one resting and one working) of a movement before moving to the next. You should move at an intensity that will allow you to stay steady and at a constant pace.

Metcon (Time)

30min CAP

Teams of 2

– 250 Wallballs (20/14)

– 200/150 Cal Row

– 100 Box Jumps (24/20)

– 50 Devil’s Press (50’s/35’s)
Scaling option 1:

Teams of 2

200 Wallballs (14/10)

150/120 Cal Row

100 Box Jumps (20/16)

50 Devil’s Press (35’s/25’s)

Scaling option 2:

Teams of 2

– 100 Wallballs

– 75/60 Cal Row

– 100 Box stepups

– 50 Devil’s Press

Accessory Work

3 Rounds

– 12 Dumbbell Bench Press

– 12 Lying Dumbbell Tricep Extension

– 12 Standing Dumbbell Hammer Curls

05-19-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

– 30 sec. Easy Cardio

– 10 PVC Pass Throughs

– 5 PVC Overhead Squats

– 5 Sit Ups

Strength Prep

3 sets (Build across each set)

– 2 Snatch Grip Push Press

– 2 Overhead Squats

Weightlifting

Overhead Squat (5 x 3 Every 2min for 10min)

Build to a moderate/heavy triple. NOT A PR!

Metcon

Stimulus for today in moderate/steady pacing. Major points are the volume of GHD’s (if going Rx+) and volume of work placed on the shoulders. You should consider the total volume across the entire workout, even from the beginning, when planning on how to break sets up.

Metcon (Time)

15min CAP

– 30 Medball Situps (20/14)

– 50 Push Press (95/65)

– 30 Medball Situps (20/14)

– 50 Handstand Push-Ups

– 30 Medball Situps (20/14)

Rx+ GHD Situps
Scaled Option:

– 30 Situps

– 50 Push Press (75/55)

– 30 Situps

– 50 Hand Release Push-Ups

– 30 Situps

Accessory Work

If time Permits:

3 rounds

– 20 GHD Hip Extensions

– 15 Russian KB Swings (heavyweight) eye level

– 10 sandbag stepback lunges