05-14-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 200m Jog

– 5 Pushups

– 5 Step ups (each leg)

– 5 Power Snatches (empty bar – build across sets)

Workout Prep

1 Round

3 Power Snatches (workout weight)

3 Burpees

3 Box Jump Overs

Metcon

Another workout from the open quarterfinals. This one is meant to be fast and aggressive while being cautious on the burpee box jump overs. Make sure the weight is movable and the height of the box is comfortable for a safe and explosive workout.

Power Snatch: Weight on the power snatch should be moderate-heavy (70-80%), with the goal of hitting smooth singles.

Metcon (Time)

9min Time Cap:

9-6-3

– Power Snatch (185/135)

– Burpee Box Jump Overs (30/24)
Scaling option 1

9-6-3

– Power Snatch (155/105)

– Burpee Box Jump Overs (24/20)

Scaling Option 2

9-6-3

Power Snatch (Moderate weight)

Burpee Box Step Ups

Accessory Work

3 Rounds

20 GHD Hip Extensions

https://www.youtube.com/watch?v=JFPlKBlMzkM&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=29

10 Sandbag Stepback Lunges (each side) (Hold sandbag in front rack position)

10 Sandbag Squats (Hold in the front rack position)