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06-30-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

– into –

5min EMOM

– 8 Wall Ball Thrusters (light)

– 8 Sit Ups

Metcon

Stimulus is moderate pacing throughout the 15 minutes. You should approach each movement considering how fatigue will affect your later sets and plan rep scheme accordingly to avoid burn out.

Just a good old fashion CrossFit workout with not a whole lot of thinking to do.

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

– 300m Run

– 20 GHD Sit-ups (OR 20 V Ups)

– 10 Strict Handstand Push-Ups

*Run counted at 3 reps: 100m = 1 rep
Scaling Option 1:

– 300m Run

– 20 Sit-ups

– 10 Kipping Handstand Push-Ups

Scaling Option 2:

– 300m Run

– 20 Sit-ups

– 10 Strict Dumbbell Press

Weightlifting

Back Squat + Front Squat ((5+1) x 5 sets Add weight each set)

Perform your set of Back Squats, re-rack the bar, and go straight into your Front Squats
Do 5 Back Squats, then 1 Front Squat.

06-29-2021

CrossFit Quest – CrossFit

Warm-up

Clean Grip Burgener Warm Up (No Measure)

Clean Grip Burgener Warm Up

(PVC or Empty Barbell)

– Down & Up

– Elbows High & Outside

– Muscle Clean

– Clean Land

– Clean Drop

– Hang Clean

Workout Prep

5 min

Build weight on Clean and Jerk

Metcon

Stimulus for workout is high intensity. Reps are low on both movements but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest. Two main approaches to this workout will be going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
8min Time CAP

Weightlifting

Clean deadlift to below knee + clean deadlift to full extension + clean + jerk ((1+1+1+1) x 5 sets @ 70-85% 1RM C&J)

Deadlift to below the knee and then reset back down before going into a clean deadlift to full extension and then reset before going into a clean and then do the jerk.

Clean and Jerk (3×1 @ 85-90% 1 RM Clean and Jerk.)

06-28-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

Tabata (5 rounds)

Machine of choice Bike or Row

-Moderate Pacing-

Workout Prep

2 sets

20 Sec. Row (Workout Pace)

5 Wall Balls

Metcon

Stimulus for todays is moderate intensity while trying to keep big sets on the wall balls. Test yourselves with this workout and see if you can push past the mental blocks we tend to have with wall balls.

Metcon (Time)

14min CAP:

– 21/16 Calorie Row

– 42 Wall Balls (20/14)

– 21/16 Calorie Row

– 36 Wall Balls (20/14)

– 21/16 Calorie Row

– 30 Wall Balls (20/14)
Scaling option:

– 18/14 Calorie Row

– 36 Wall Balls (14/10)

– 18/14 Calorie Row

– 30 Wall Balls (14/10)

– 18/14 Calorie Row

– 24 Wall Balls (14/10)

Weightlifting

Mayhem Snatch Skill Complex 1 ((1+1+1) x 4 sets @ 70-80% 1RM Snatch )

Snatch Grip Deadlift + Snatch Pull + Snatch:
Snatch deadlift + snatch pull + snatch

06-26-2021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Operation Red Wings Hero WOD (06-28-05) (Time)

Operation Red Wings – Partner WOD

5 Rounds

– 28 Hang Squat Cleans (115/85)

– 28 Bar over Burpees

– 28 Thrusters (115/85)

– 28 Vups

– 28 Pull-ups

– 28 DL (115/85)

* Split reps as needed
Many of us know the Hero WOD “Murph” and some may know the heroic events surrounding Lt. Michael Murphy but not everyone may know about the full details of Operation Redwing and all the other brave men that were involved in this incident. The anniversary date for Operation Redwing and the deaths of eleven Navy SEALS and eight 160th Special Operations Aviation Regiment is June 28th 2005.

In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive. To learn more about Marcus Luttrell and Operation Redwing please read Luttrell’s book “Lone Survivor”

While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers.

The bodies of those lost in the MH-47 shot down were recovered (8 Navy SEALs and 8 Army Special Operations Aviators). After an intensive search, the bodies of Dietz, Murphy, and Axelson were eventually recovered, and Marcus Luttrell was rescued, his survival due in part to the aid of a local Afghan villager in the village of Salar Ban.

06-25-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

8 min AMRAP

– 5 Kip Swings (build to Chest to Bar)

– 5 box step ups (each side)

– 3 Sky reacher squats (each side)

– 5 Thrusters (empty bar – build across)

Metcon

We have another fire breather with this one. Stimulus is high intensity with little breaks in reps and calculated rest to stay attacking in the workout.

Athletes need to come out guns blazing!

Metcon (Time)

10min CAP

– 30 Chest to Bar

– 20 Box Jump Overs (24/20)

– 10 Thrusters (155/105)

– 20 Box Jump Overs

– 30 Chest to Bar
Scaling option 1:

– 30 Pull Ups

– 20 Box Jump Overs (24/20)

– 10 Thrusters (135/95)

– 20 Box Jump Overs

– 30 Pull Ups

Scaling Option 2:

– 30 Jumping Pull Ups

– 20 Box Step Overs

– 10 Thrusters (95/65)

– 20 Box Step Overs

– 30 Jumping Pull Ups

Weightlifting

POWER CLEAN

Clean and Jerk (See Comments For Reps)

2 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%

– rest 60-90 seconds –

2 @ 70%

2 @ 75%

1 @ 75%

06-24-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 1 min easy bike

– 5 dynamic squat stretch

– 5 straight leg sit-ups

– 5 Deadlifts (empty bar – build across)

Metcon

Stimulus for workout is moderate pacing and strategic rep schemes between partners to keep steady with overall team pacing.

Metcon (Time)

20min CAP

Teams of 2

80 Deadlifts (135/95)

80 Straight Leg Situps

– Partner Holds Plank (elbows)

——

40 Deadlifts (225/155)

40 Straight Leg Situps

– Partner Holds Plank (elbows)

——-

20 Deadlifts (315/225)

20 Straight Leg Situps

– Partner Holds Plank (elbows)
Scaling option:

80 Deadlifts (115/75)

80 Straight Leg Situps

– Partner Holds Plank (elbows)

40 Deadlifts (185/125)

40 Straight Leg Situps

– Partner Holds Plank (elbows)

20 Deadlifts (275/185)

20 Straight Leg Situps

– Partner Holds Plank (elbows)

Weightlifting

Front Squat + Back Squat ((1+2) x 5 sets @80-85% 1RM Front Squat * Rest 60-9)

Complete your set of Front Squats, re-rack the bar, then immediately go into your Back Squats.
Perform 1 Front Squat, re-rack the bar, then perform 2 back squats

06-23-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 1 round of rowling

– 3 Inch Worms into Cobra

– 30 single unders

– 5 Power Snatch (empty bar – build across)

Metcon

Stimulus today is moderate to moderately high. You should find a pace on both movements to lock-in and stay consistent across the sets. Both sets should be similar in time or slightly faster on the second set. When finished with the first set, you will rest until the clock hits 10:00.

PUSH THE BURPEES!!! ….. Don’t stop moving!

Row: You should row at around a 70-75% pace.

Metcon (Time)

10min CAP

– 40/32 Calorie Row

– 30 Burpees Over Rower

REST Until 10min, THEN…

Metcon (Time)

10min CAP

– 40/32 Calorie Row

– 30 Burpee Over Rower

Weightlifting Prep

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

Weightlifting

Hang Snatch (See Comments for reps and %)

Hang Snatch (Above the knee)

3 @ 60% 1 RM Snatch

2 @ 65%

1 @ 70%

– rest 60-90 seconds –

3 @ 65%

2 @ 70%

1 @ 75%

– rest 60-90 seconds –

1 @ 75%

06-22-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

8 min AMRAP

– 100m Jog

– 5 Inchworms

– 5 V-ups

– 5 Kip Swings

Metcon

Stimulus for workout is moderate intensity. You need to be smart with how both movements are broken up to avoid burning out .The chest will get tight from the high volume of push-ups and it’s not uncommon to feel fatigue in the same area while doing toes to bar due to activation and range of motion needed.

Metcon (Time)

13min TIME CAP

27-21-15-9

– Hand Release Push-ups

– Toes to Bar
Scaling Option:

– Hand Release Knee Pushups

– Hanging Knee Raises

Weightlifting

Clean and Jerk (6 x 1 (Pause 3sec in the receiving position))

These are ALL Power Cleans.

6-21-2021

CrossFit Quest – CrossFit

Warm-up

400m Run,

THEN…

Bring Sally Up (No Measure)

Air Squats…… When the song says down you perform a squat hold until the song says up…..and so on.

Workout Prep

2 sets

15sec. Bike or Row (workout pace)

5 Kettlebell or Dumbbell Front Squats

Metcon

Stimulus for this workout is moderate high intensity with a real mental push.

Goal is to come out strong (not crazy) and see if you can match your time on the second set.

Metcon (2 Rounds for time)

7min CAP

21-15-9

– Kettlebell or Dumbbell Front Squat (2×50/2×35)

– Calorie Bike OR Row for Meters**

**(400/350, 250/200, 200/150)
*REST 5min Between Rounds*

You will do 21 Front Squats, 21 Calories, 15/15… REST Then REPEAT.

You will have TWO separate Times

Weightlifting

Mayhem Snatch Skill Complex 1 (**See Comments**)

Snatch Grip Deadlift + Snatch Pull (From the ground) + Squat Snatch:

(1+1+1) x 5 sets

Build to appx. 80-85%

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

**Every 4min 200m Medball Run as a team** Start with a run

– 100 Russian KBS (53/35)

– 100 Med Ball Box Stepups (24/20)

– 100 Medball Sit-ups

– 100 Medball Pushups

*Medball weight 20/14