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