08-02-2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Workout: 12:00 – 35:00
Strength: 35:00 – 55:00
Cleanup: 55:00 – 57:00
Stretching: 57:00 – 60:00

Warm-up

Warm-up (No Measure)

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

2:00 Machine

-into-

6 min AMRAP

5 Sit Ups (focus on leg extension)

5 Deadbugs (each side)

5 Deadlifts (empty bar – build to working weight)

**2. Workout Prep**

2 sets

50m Run Workout Pace

5 GHD’s (1st set parallel, 2nd set full)

3 Deadlifts (add weight)

Metcon

STIMULUS and GOALS:

-Stimulus is moderate intensity with consistent pacing on movements to stay moving and aggressive on round times.

-Target number of Rounds: 4 rounds +

-Minimum number Rounds before scaling: 3

Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

400m Run

30 GHD’s

15 Deadlifts (250/175)
Scaling option 1

20:00 Amrap

400m Run

30 V-Ups or 30 Strict Ab-Mat Situps

15 Deadlifts (205/135)

Scaling Option 2

20:00 Amrap

200m Run or 300m Row

20 Sit Ups

15 Kettlebell Sumo Deadlifts (light)

Weightlifting

**3. Strength Prep**

10 Air Squats (2 sec. pause at the bottom)

-into-

1 Back Squat (build-up to 75% in 3 sets)

Back Squat (6×2)

2 Back Squats x 6 sets @75% of 1RM

* Complete a set every 90 seconds *