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