08-04-2021

CrossFit Quest – CrossFit

Time Frame
Intro: 0:00 – 3:00
Warmup: 3:00 – 14:00
Workout: 14:00 – 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**

6 min AMRAP

3 up-downs

3 box step up (each side)

5 Clean and Jerks (empty bar – build across, stay light)

**2. Workout Prep**

3 Sets

2 Clean and Jerks (work up in weight)

2 Burpee Box Jump Overs (practice transition)

Metcon

Time cap: 15 minutes

STIMULUS and GOALS

-Target time: 11-13 minutes

Clean and Jerk: choose a weight that you can perform 3-5 touch and go when fresh. Strategy for this movement can be fast singles and athletes should not feel the need to tng unless they are on the decreasing reps. Weight should be no more then ~55-60% of 1rm clean and jerk.

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Clean and Jerk (155/105)

Burpee Box Jump Over (24/20)
Scaling option 1

For Time:

3-6-9-12-9-6-3

Clean and Jerk (135/95)

Burpee Box Jump Over (20/16)

Scaling Option 2

For Time:

3-6-9-12-9-6-3

Alternating Dumbbell Clean and Jerk (light))

Up Down Box Step Over (20)

Weightlifting

**3. Strength Prep**

2 Deadlifts (build-up to 75% in 3-4 working sets

Deadlift (6×2)

2 Deadlifts x 6 sets @75% of 1RM

* Complete a set every 90 seconds *