(832) 374-8844

07-31-2021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
1 minute at each station.

Keep a running total, EACH ROUND (5min), of reps/calories.

After the 1 minute rest start your count back at zero.

07-30-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

200m jog (nice and easy)

– into –

– 10 Forward Leg Swings (each side)

– 10 Side Leg Swings (each side)

– 10 Ankle Around the worlds (each side)

-into-

6 min AMRAP

– 5 Deadlifts (empty bar – build across)

– 5 Hang Power Cleans (empty bar – build across)

– 5 Front Squat (empty bar – build across)

– 5 Shoulder to Overhead (empty bar – build across)

Metcon

Stimulus is finding a consistent/moderate pace on the run that allows for big sets on the barbell across the entire workout. Do not be tempted to start out too hot if same intensity can not be held later in the workout.

Same weight is used for all 3 movements. One bar and the open road, have fun!

Metcon (Time)

20min CAP

400m Run

– 63 Deadlifts (95/65)

400m Run

– 45 Hang Power Cleans (95/65)

400m Run

– 36 Thrusters (95/65)

400m Run
Scaling option 1:

400m Run

– 63 Deadlifts (75/55)

400m Run

– 45 Hang Power Cleans (75/55)

400m Run

– 36 Thrusters (75/55)

400m Run

Scaling option 2

500m Row

– 63 Deadlifts (Light)

500m Row

– 45 Hang Power Cleans (Light)

500m Row

– 36 Thrusters (Light)

500m Row

Accessory Work

1 min Couch Stretch (each side)

1 min Calf Stretch against wall (each side)

1 min foam roll upper back

07-29-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 sets

– 10 Box Stepups

– 100m Run

– into –

2 sets

– 5 Good Mornings

– 5 Push-Ups

– 5 Box Jumps

Metcon

Stimulus is steady to moderate effort, while keeping consistent pacing on the push ups to keep shoulders from blowing up.

The clock is always a great pace keeper so remember that you need to average under 4 minutes a round to finish in the Time Cap.

Metcon (Time)

20min CAP

5 rounds

– 20 Plate Ground to Overhead (45/25)

– 20 Push-Ups

– 20 Box Jump Overs (20″ for everyone)
Scaling option:

5 rounds

– 20 Plate Ground to Overhead (25/15)

– 20 Box Push-Ups

– 20 Box Step Overs (20)

Accessory Work

Pullup/Chest to Bar work and Box Jumps

5 minutes

* Practice the Kip, warm up the pull, Work up to box jump height

– into-

5 sets

5-8 Kipping Chest to Bar (no butterfly)

3 High Box Jumps

– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Tall Box Jumps (30+/24+)

Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

Novice: 5-8 Kipping Swings + 3 Box Jumps (24in/20in)

Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Box Jumps

07-28-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

1-minute Assault Bike (easy pace)

1-minute Rowing (easy pace)

10 goblet squats (light)

5 Inchworms

Metcon

Metcon (3 Rounds for reps)

Tabata Calorie Bike (8 rounds)

– Rest 2:00 –

Tabata Calorie Row (8 rounds)

– Rest 2:00 –

Tabata Wall Walks (8 rounds)

Score is:

Total Cals Bike

Total Cals Row

Total Wall Walks
Tabata is 8 sets; 20sec work/10sec rest

Accessory Work

1 min couch stretch (each side)

1 min Twisted Cross (each side)

1 min foam roll lats (each side)

07-27-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 min AMRAP

5 Single Arm Dumbbell Shoulder to overhead (each side)

5 step back lunges (each side)

5 Thread the Needle (each side)

Metcon

Stimulus is moderate pacing. You should select a dumbbell weight that will allow you to constantly move for 12 minutes. Breathing with each rep will help you continue to keep correct pacing throughout this workout.

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

– 10 Single Arm Dumbbell Push Press (L) (50/35)

– 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

– 10 Single Arm Dumbbell Push Press (R) (50/35)

– 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Scaling option 1:

– 10 Single Arm Dumbbell Push Press (L) (35/25)

– 25ft Dumbbell Walking Lunge (35/25)

– 10 Single Arm Dumbbell Push Press (R) (35/25)

– 25ft Dumbbell Walking Lunge (35/25)

Scaling option 2:

– 10 Single Arm Dumbbell Push Press (L) (35/25)

– 25ft Walking Lunge

– 10 Single Arm Dumbbell Push Press (R) (35/25)

– 25ft Walking Lunge

Accessory Work

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Rows

07-26-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2-minute Cardio (easy pace)

-into-

6 min AMRAP

– 30-sec single unders

– 5 knees to elbows

– 5 dynamic squat stretch

– 5 jump squats

Metcon

Stimulus is moderate/moderate high pacing. You will begin and end this workout with a “cash-in” and “cash-out” of air squats. You should be mindful to keep the cash-in at a pace that will not negatively affect them going into the actual workout.

Metcon (Time)

15min CAP

50 Air Squats

– into –

75-60-45-30-15

Double Unders

25-20-15-10-5

Toes to Bar

– into –

50 Air Squats
Scaling Option:

50 Air Squats

– into –

75-60-45-30-15

Single Unders

25-20-15-10-5

Knee Raises

– into –

50 Air Squats

Accessory Work

1 min couch stretch (each side)

1 min twisted cross (each side)

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 100 Box Jumps (24/20)

– 100 Pull-Ups

– 100 Sit Ups

– 100 Synchro Air Squats

– 100 Single Arm Dumbbell Push Press (50/35)

** Split as desired EXCEPT the Air Squats, do those together, because teamwork makes the dreamwork!
Scaling Option:

Teams of 2

– 100 Box Step ups (24/20)

– 100 Jumping Pull-Ups or Ring Rows

– 100 Sit Ups

– 100 Synchro Air Squats

– 100 Single Arm Dumbbell Push Press (lighter than Rx)

07-23-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

– 30-second Row

– 3 Inch Worms

– 5 Bench (empty bar – build across)

Strength Prep

2 sets

– 3 Clean deadlifts

– 3 Muscle Clean

– 3 Front Squat

– 3 Shoulder Press

– 3 Squat Cleans + 3 Jerks (Split or Push)

Weightlifting

Clean and Jerk (20min to Build to a Heavy)

Metcon

Stimulus for the workout is moderate-high intensity where you will really have to choose weight carefully on the bench to keep fast/smooth sets while avoiding failure. You are attacking and getting on the rower with a consistent fast pace. This workout is all about how quickly we can get through the bench and have at least 60 secs + of time for Max Calorie Row.

Metcon (5 Rounds for reps)

2:00 Amrap (5 sets)

20 Bench Press (135/95)

Max Calorie Row

– Rest 1:00 between sets –

**Score is Calories rowed each set
Scaling option 1:

Every 2:00 (5 sets)

20 Bench Press (115/85)

Max Calorie Row

– Rest 1:00 between sets –

Scaling option 2:

Every 2:00 (5 sets)

20 Bench Press (that you can do within 1min)

Max Calorie Row

– Rest 1:00 between sets –

07-22-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 minute AMRAP

– 1 minute Cardio

– 5 Hang Clean and Jerk (lightweight)

– 5 stepback lunges (each side)

– 5 dynamic squat stretch

Strength Prep

3 sets (start light add a little weight each set)

– 3 Hang Snatch Grip High Pulls

– 3 Hang Muscle Snatch

– 3 Hang Snatch

– 3 Overhead Squats

– 3 Squat Snatch

Weightlifting

Snatch (20min to Build to a Heavy)

Metcon

Stimulus is moderate to high intensity. Try to stay consistent on double unders and look to recover upper body on the lunges for fast round times.

Goal should be to keep the Hang Clean and Jerks unbroken while trying to stay consistent with rounds.

Metcon (Time)

15min CAP

5 rounds

– 60 Double Unders

– 15 Hang Clean and Jerk (75/55)

– 100ft Walking Lunge
Scaling Option:

5 rounds

– 60 Single Unders

– 15 Hang Clean and Jerk (Lightweight)

– 100ft Walking Lunge

07-21-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 min AMRAP

– 30-second assault bike

– 5 Dumbbell Deadlift (gradually build in DB Weight)

– 3 Up downs

Strength Prep

3 working sets (light)

– 3 Front Squats

* Add weight to each set but not heavy *

Then begin finding a 1 RM

Weightlifting

Front Squat (Take 20min and Build to a Heavy)

Metcon

Stimulus is moderate. You should find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike/row only to a level that will allow you to continue pacing on the deadlift.

Remember the workout ends with the Bike!

Metcon (Time)

16min CAP

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

– 8/7 Calorie Bike after each set –

OR

– 14/12 Calorie Row after each set –
Burpee Dumbbell Deadlift:

https://www.youtube.com/watch?v=kfUbWNL2WhA