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