(832) 374-8844

09/04/2021

Announcements

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

CrossFit Quest – CrossFit

Warm-up

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

3:00 Machine (easy pace)

– into –

3 rounds

5 Single Arm Russian Kettlebell Swings (left and right)

10 V-Ups

5 Inch Worms

100m Jog

**2. Workout Prep**

– With Partner –

2 rounds

5 Synchro Kettlebell Swings

5 Synchro Abmat Sit Ups

10/8 Calorie Row (each)

Metcon

Kettlebell Swings: weight should allow completion or 20+ Reps smoothly. The synchronization will happen when both athletes reach the top of their swing.

Abmat situps: touch the ground behind head, sit up, and then touch the toes with both hands. The reps will count as synchro when both athletes touch their feet together at the top of each rep.

Row: Calories are split between the two partners however they desire.

Metcon (Time)

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (53/35)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row
Scaling option 1

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (35/25)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row

individual Option

40-30-20-10

Kettle Bell Swings

Abmat Sit Ups

Calorie Row

09/03/2021

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 – 13:00
Workout: 13:00 – 36:00
Accessory: 36:00 – 55:00
Cooldown: 55:00 – 57:00
Cleanup: 57:00 – 60:00
Mobility: Homework

Warm-up

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

3 rounds

30 second Single Unders

5 Wall Balls (start light and add weight) – Focus on breathing and rolling out the arms

10 Alternating V-Ups

**2. Workout Prep**

15 Double Unders

8 Wall Balls

15 Double Unders

Metcon

Time Cap: 14 minutes

Target Time: 7-9 minutes

Wall ball: Sets should be in the 20+ range as long as possible. Short breaks between sets to allow for constant moving.

Double Unders: Should take 20-30 sec each round – If it takes longer then 40 secs consider scaling the number or moving to SUs.

Metcon (Time)

150 Wall Balls (20/14)

– Every 2 Minutes Perform 35 Double Unders –

**Start the workout with Double Unders
Scaling option 1

150 Wall Balls (14/10)

Every 2 Minutes Perform 30 Double Unders

Scaling Option 2

150 Wall Ball Thrusters (light)

Every 2 Minutes Perform 35 Single Unders

Accessory Work

EMOM 10

Even: 5-8 Kips on the Rings + Kick

Odd: 3-5 Transitions + Dip (Low Rings)

09/02/2021

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 – 13:00
Strength: 13:00 – 25:00
Workout: 25:00 – 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

3 up-downs

3 Muscle Cleans

1 pull rope climb or 5 Ring Rows

**2. Strength Prep**

– 6 mins to work up to 80% (should only need 2-3 sets)

Weightlifting

Bench Press (4×6 )

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

* Complete a set every 2 minutes *

Metcon

Target Rounds: 7-9 rounds (each)

Minimum number of rounds before scaling: 5 rounds (each)

**3. Workout Prep**

With Partner

2 set (each)

2 Burpees to Target (~6in)

1 Power Cleans (Add weight each set)

1 Rope Climb (Half way)

Burpees to Target: Both hands must make contact with the bar.

Power Clean: No more then ~70%. Smooth singles with a rep every 5-8 sec.

Rope Climb: If more than 4 pulls is required to reach the top consider scaling. Movement can be modified to 2 zombie climbs on the rope or 12 ring rows

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb (15ft) or 7 Strict Pullups

* You Go, I go *

*1 Athlete Completes the Entire Round Before Switching*
Scaling option 1 (Masters 45+)

Teams of 2

18:00 Amrap

6 Burpees

4 Power Cleans (155/105)

1 Rope Climb

You Go, I go

Individual Option

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb

rest 1:00 between rounds

09/01/2021

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 – 14:00
Strength: 14:00 – 28:00
Workout: 28:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Mobility: 52:00 – 60:00

Warm-up

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

6 min AMRAP

5 Deadlifts (Empty Bar)

5 Front Squats

5 Push Press

15 Plate Hops

5 Box Step Ups (each side)

**2. Strength Prep**

– 6 mins to work up to 80% (should only need 2-3 sets)

Weightlifting

Deadlift (4×6)

6 Deadlifts x 4 sets @80% of 1RM

* Complete a set every 2 minutes *

Metcon

Time cap: 12 minutes

Target time: 7-9 minutes

**3. Workout Prep**

2 Wall Walks

2 Thrusters (light/moderate)

1 Wall Walk

1 Thruster (Workout weight)

Wall Walks: Chest makes contact with the top wall and walk down to plank before dropping. Pausing at bottom of each rep will help keep shoulders loose. Scale distanced traveled up the wall if needed or to an inchworm for newer athletes.

Thrusters: Weight should be challenging but doable. May be better to break bigger sets into 2 smaller sets if needed.

Metcon (Time)

10-8-6-4-2

Wall Walks

Thrusters (135/95)
Scaling option 1

10-8-6-4-2

Wall Walks (half way)

Thrusters (115/75)

Scaling Option 2

10-8-6-4-2

inchworm

Dumbbell Thrusters (moderate)