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