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