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)