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)