05-12-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

– 20 Single Unders

– 5 Alternating Dumbbell Hang Clean (each side)

– 5 Single Dumbbell Shoulder to Overhead (each side)

**Complete 20 Banded Pull Aparts somewhere in the 6min

Workout Prep

1 set

– 1 Strict Handstand Push Up or 1 Pushup (if you don’t have strict HSPU)

– 3 Dumbbell Hang Power Cleans (Moderate weight)

– 10 Double Unders

– 2 Kipping Handstand Push-Ups

– 3 Dumbbell Push Press (Moderate weight)

– 10 Double Unders

Metcon

Stimulus is moderate to high intensity accompanied by massive shoulder fatigue.

No more than 2 sets for ALL HSPU and DB Movements

Metcon (Time)

14min Time Cap

3 Rounds

– 10 Strict Handstand Push-Ups

– 10 Dumbbell Hang Power Cleans (50s/35s) use two DBs

– 50 Double Unders

– Rest 1:00 –

3 Rounds

– 10 Handstand Push-Ups

– 10 Dumbbell Push Press (50s/35s) use two DBs

– 50 Double Unders

**Score is Total Time, INCLUDING the 1min Rest
Scale DB as needed

1:1 Single Unders

Scaled Option 1:

Perform Kipping HSPU for both Workouts

Scaled Option 2:

Pushups

Accessory Work

5 Rounds

10 Alternating Dumbbell Bench Press (build across sets)

10 Bent-over Dumbbell Row (build across sets)

3 Rounds

10 Alternating Dumbbell Bicep Curls (each side)

15 Banded Tricep Extensions