(832) 374-8844

08/31/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00 – 28:00
Workout: 28:00 – 48:00
Cooldown: 50:00 – 51:00
Cleanup: 51:00 – 53:00
Mobility: 53:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

30-sec bike (easy pace)

10 Alternating Dumbbell Snatch

5 Deadbugs (each side)

5 Shoulder Press (empty bar – build across)

**2. Strength Prep**

– 5 minutes to build up to 80% of max.

Weightlifting

Shoulder Press (4×6)

6 Shoulder Press x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 10 minutes

Target time: 6-8 minutes

**3. Workout Prep**

10 second Assault Bike (Ramp it up)

3 Power Snatch (At workout weight)

10 second Assault Bike (Ramp it up)

2 Power Snatch

Bike: Find & maintain pace that allows for quick transition to the barbell

Power Snatch: Weight should be ~40% of 1rm. Aim for tng reps breaking into 2-3 sets.

Metcon (Time)

21/15 Cal Bike or Row

21 Power Snatch (105/75)

15/12 Cal Bike or Row

15 Power Snatch (105/75)

9/7 Cal Bike or Row

9 Power Snatch (105/75)
Scaling option 1

21/15 Cal Bike

21 Power Snatch (95/65)

15/12 Cal Bike

15 Power Snatch (95/65)

9/7 Cal Bike

9 Power Snatch (95/65)

Scaling Option 2

15/12 Cal Bike

15 Alternating DB Snatch

12/9 Cal Bike

12 Alternating DB Snatch

9/6 Cal Bike

9 Alternating DB Snatch

08/30/2021

Announcements

In observance of Labor Day we will be closed Monday, September 6.

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00 – 28:00
Workout: 28:00 – 52:00
Cooldown: 52:00 – 54:00
Cleanup: 54:00 – 60:00
Mobility: Homework

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

6 min AMRAP

100m Jog

5 Knees to Elbows

5 Alt. V-ups (each side)

5 Suitcase Deadlifts (each side)

**2. Strength Prep**

– 5 minutes to build up to 80% of max.

Weightlifting

Back Squat (4×6)

6 Back Squats x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 16 minutes

Target time: 12-14 minutes

**3. Workout Prep**

100m Run (workout pace)

5 Toes to Bar

100m Run

T2B: 75 total reps in WOD. Work in fast, quick sets to avoid burn out.

Run: Goal time for the run 2:00 minutes for the 400m and 4:00 for the 800m

Metcon (Time)

25 Toes to Bar

400m Run or 1/2mile Bike or 500m Row

25 Toes to Bar

800m Run or 1mile Bike or 1000m Row

25 Toes to Bar

400m Run or 1/2mile Bike or 500m Row
Scaling option 1

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

Scaling Option 2

25 Knees to Elbows

200m Run

25 Abmat Sit Ups

400m Run

25 Knees to Elbows

200m Run

08/14/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
Workout: 11:00 – 40:00
Cooldown: 40:00 – 43:00
Cleanup: 43:00 – 45:00
Accessory: 45:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

100m Run

**2. Workout Prep**

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

– into –

1 Rope Climb (Each)

Metcon

Time cap: 30 minutes

Target time: 22-25 minutes

STIMULUS and GOALS:

Here…We….Go!!! Start your engines and kick them into high gear. Athletes will keep the intensity high on this one while working 1:1 to keep pace and avoid losing stimulus. Have a backup plan for the second set of Biking (hits hard after the gymnastics). It definitely will creep up, so make sure to choose wisely on the gymnastic movements.

Metcon (Time)

Teams of 2

125/100 Calorie Bike or 1 Mile Run Together

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

125/100 Calorie Bike or 1 Mile Run Together

08/13/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 2:00
Warmup: 2:00 – 12:00
Workout: 12:00 – 43:00
Accessory: 43:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

High Knees Down & Back

Butt Kicks Down & Back

Lunges w/Twist Down & Back

Karaoke Down & Back

Half Squat Shuffle Down & Back

10 Jumps to Target

**2. Workout Prep**

2 sets

100m Run

15 Double Unders

5 Push Ups (add deficit on Set 2)

– rest 30 seconds between sets –

Metcon

Time cap Per Metcon: 8 minutes

Target time each Metcon: 6:30-7:30 minutes

STIMULUS and GOALS

Use the clock and try to keep rounds under 2:00.

**Dumbbell Bench option for athletes that want something different then the Deficit Push Ups (since perform regular push-ups on Tuesday).

Coaches: Scale the run down or to a 200m Row for athletes that may have trouble running.

Metcon (3 Rounds for time)

4 Rounds

200m Run

75 Double Unders

– Rest 2:00 –

4 Rounds

200m Run

25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)

– Rest 2:00 –

4 rounds

200m Run

75 Double Unders
Scaling option 1

4 Rounds

200m Run

60 Double Unders

Rest 2:00

4 Rounds

200m Run

20 Deficit Push Ups (4in/2in)

Rest 2:00

4 rounds

200m Run

60 Double Unders

Scaling Option 2

4 Rounds

200m Row

60 Single Unders

Rest 2:00

4 Rounds

200m Row

20 Bar Push Ups

Rest 2:00

4 rounds

200m Row

60 Single Unders

08/12/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 28:00
Workout: 28:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Stretching: 54:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min

Burgener Warm-Up (Snatch) + Skill Transfer

**2. Strength Prep**

– 5 minutes to build up to 80% of their max.

Weightlifting

Deadlift (6×3)

3 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

Time cap: 16 minutes

Target time: 12-14 minutes

**3. Workout Prep**

– With Partner –

3 sets (Build in weight)

3 Power Snatch (Each)

2 Synchro Bar Facing Burpees

Metcon (Time)

Teams of 2

50 Power Snatch (95/65)

20 Synchro Bar-facing Burpees

30 Power Snatch (135/95)

20 Synchro Bar-facing Burpees

10 Power Snatch (165/115)

20 Synchro Bar-facing Burpees
Scaling option 1

Teams of 2

50 Power Snatch (75/55)

15 Synchro Bar-facing Burpees

30 Power Snatch (115/85)

15 Synchro Bar-facing Burpees

10 Power Snatch (145/110)

15 Synchro Bar-facing Burpees

Individual Option

25 Power Snatch (95/65)

20 Bar-facing Burpees

15 Power Snatch (135/95)

20 Bar-facing Burpees

5 Power Snatch (165/115)

20 Bar-facing Burpees

08/11/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Strength: 15:00 – 30:00
Workout: 30:00 – 50:00
Cooldown: 50:00 – 52:00
Cleanup: 52:00 – 54:00
Stretching: 54:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

30-sec assault bike (easy pace)

5 Single Arm DB Strict Press (each side)

3-inch worms + extra pushup

5 Kipping Pull-ups

**2. Strength Prep**

– 5 minutes to build up to 80%

Weightlifting

Shoulder Press (6×3)

3 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

**3. Workout Prep**

1 set

20 Sec. Assault Bike (workout pace)

5 Single Arm DB Push Press (Left and Right) at workout weight

1 Bar Muscle Up

Time cap: 15 minutes

Target time: 10-12 minutes

STIMULUS and GOALS

Athletes should find a pace that is maintainable across rounds and not go so hard that it takes away from their ability to perform muscle-ups consistently.

One of those workouts where we want to breathe and stay calm.

Metcon (Time)

4 rounds

20/15 Calorie Bike or 25/21 CalRow

8 Single Arm DB Push Press (50/35 – right)

8 Single Arm DB Push Press (50/35 – left)

6 Bar Muscle Ups or 8 Burpee Pull-Ups
Scaling option 1

4 rounds

18/14 Calorie Bike or 23/18 Cal Row

8 Single Arm DB Push Press (35/25 – right)

8 Single Arm DB Push Press (35/25 – left)

5 Bar Muscle Ups or 6 Burpee Pull-Ups

Scaling Option 2

4 rounds

12/10 Calorie Bike or 16/12 Cal Row

8 Single Arm DB Push Press (light – right)

8 Single Arm DB Push Press (light – left)

8 Up Down + Jumping Pull-Ups

8/10/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Strength: 15:00 – 30:00
Workout: 30:00 – 53:00
Cooldown: 53:00 – 54:00
Cleanup: 54:00 – 56:00
Stretching: 54:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

7 min AMRAP

20 Single Unders

3 Slow and Controlled Back Squats (empty bar – build across but stay light)

10 Floor Plate Press (5 slow / 5 fast)

3 Box Step-ups (each side)

**2. Strength Prep**

– Work up to 80% (should only need 2-3 sets)

Weightlifting

Back Squat (6×3)

3 Back Squats x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

**3. Workout Prep**

3 rounds

2 Deadlifts (build in weight)

3 Push Ups

4 Box Jumps (Step Down)

Target number of Rounds each set: 4+

Minimum number Rounds before scaling: 3

STIMULUS and GOALS

AMRAP for 3:00 minutes followed by a 1:00 rest. Reset at the end of each 3:00 min AMRAP, start at deadlifts at the beginning of each round.

This one is tricky, athletes need to find that push pace that’s repeatable across all sets. Definitely not a max effort but definitely move with a purpose and try and hold onto opening score or get better. Goal should be to keep sub 60 second rounds.

Metcon (5 Rounds for reps)

Amrap 3:00 (5 sets)

3 Deadlifts (275/185)

6 Push-Ups

9 Box Jumps (24/20)

– Rest 1:00 –
Scaling option 1

Amrap 3:00 (5 sets)

3 Deadlifts (225/155)

6 Push-Ups

9 Box Jumps (20/16)

Scaling Option 2

Amrap 3:00 (5 sets)

4 Kettlebell Sumo Deadlifts (moderate)

6 Bar Push-Ups

8 Step Ups

08/09/2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Strength: 15:00 -30:00
Workout: 30:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 59:00
Stretching: 59:00 – 60:00

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine

-into-

3 rounds

10 Banded Pull Aparts

5 Bench Press (Empty bar-Build across rounds but stay light)

10 Goblet Squats (light)

**2. Strength Prep**

– Work up to 80% ( 2-3 sets)

Weightlifting

Bench Press (6×3 )

3 Bench Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

Metcon

Time cap: 16 minutes

Target time: 12-14 minutes

**3. Workout Prep**

2 sets

15 sec. Row (workout Pace)

5 Thrusters (empty bar)

2 Pull-Ups + 2 Chest to Bar

– rest 30 seconds –

STIMULUS and GOALS

-Row pacing should be around 70% effort and should even be considered a “recovery portion” during the first two lengths.

-Thrusters: Super light, empty bar off the start that should allow for at least 20+ reps. The second weight should still be moderately light with the goal to keep reps at 10+.

-Pull Up/Chest to Bar: Risk for burnout is high on these movements so athletes should focus on fast, quick sets. Scale down as needed to keep moving and avoid singles.

Metcon (Time)

500m/400m Row

50 Thrusters (45/35)

50 Pull-Ups

400m/325m Row

25 Thrusters (95/65)

25 Chest to Bar

300m/250m Row
Scaling option 1

500m/400m Row

50 Thrusters (35/25)

40 Pull-Ups

400m/325m Row

25 Thrusters (75/55)

20 Chest to Bar

300m/250m Row

Scaling Option 2

300m Row

50 Air Squats

50 Ring Rows

250m Row

25 Dumbbell Thrusters (light)

25 Jumping Pull Up

200m Row

08-06-2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
Workout: 11:00 – 45:00
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 50:00
Stretching: 50:00 – 60:00

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 PVC Pass Through

10 Air Squats

10 Thread The Needle (Each Arm)

– Into –

Bring Sally Up (PVC Overhead Squats)

**2. Workout Prep**

2 sets

15 sec Row (workout pace)

5 Overhead Squats (practice Squat Snatching into first rep)

3 Toes to Bar

Metcon

Time cap: 10 minutes for both (5 min Rest Between)

Target time: 6-8 minutes (both)

STIMULUS and GOALS:

Stimulus for this workout is moderate intensity on both workouts.

Set 1: Hold large/close to unbroken sets while making quick rest between movements.

Set 2: Hold a consistent pace with planned breaks to keep intensity.

Metcon (Time)

2 Rounds

21/15 Cal Row

21 OHS (75/55)

21 T2B
Scaling option 1

2 Rounds

15/12 Calorie Row

21 Overhead Squats (55/35)

15 Toes to Bar

Scaling Option 2

2 Rounds

15/12 Calorie Row

15 Front Squats (light)

15 Kipping Knee Raises

Metcon (Time)

42/34 Calorie Row

42 Overhead Squats (75/55)

42 Toes to Bar
Scaling option 1

30/24 Calorie Row

42 Overhead Squats (55/35)

30 Toes to Bar

Scaling Option 2

30/24 Calorie Row

30 Front Squats

30 Kipping Knee Raises

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 Row/Lat Pull Down (5-8 reps)

08-05-2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
Workout: 11:00 – 28:00
Strength: 28:00 – 48:00
Cleanup: 48:00 -50:00
Stretching: 50:00 – 60:00

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

8 min AMRAP

1 min easy Machine

5 Elbow to floor stretch (each side)

10 Single Arm Dumbbell Push Press (each)

20 Single unders

**2. Workout Prep**

2 sets

10 Double Unders

3 Handstand Push-Ups (Strict or Kipping)

Metcon

Time cap: 12 minutes

Target time: 7-9 Minutes

STIMULUS and GOALS:

Stimulus for workout is high intensity – mind set of keeping rounds under 60 seconds with fast transitions.

Metcon (Time)

10 rounds

35 Double Unders

8 Handstand Push-Ups (RX+ Strict)
Scaling option 1

10 rounds

30 Double Unders

6 Handstand Push-Ups or 4 Strict Handstand Push-Ups

Scaling Option 2

10 rounds

30 Single Unders

8 Dumbbell Push Press (light)

Weightlifting

**3. Strength Prep**

2 Shoulder Press (build-up to 75% in 3-4 working sets)

Shoulder Press (6×2)

2 Shoulder Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *