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The Hash Slinging Slasher

CrossFit Quest – CrossFit

Warm-up

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

3:00 Tabata Machine (20secs on/10secs off)

– into –

3 rounds

5 Up Downs

5 Low Box Jumps

10 Russian Kettlebell Swings (light)

2 Sandbag/Dball Cleans (light)

**2. Workout Prep**

3 sets

30 Second Machine (alternate between the 2)

1 Sandbag/Dball Clean

2 Burpee Box Jump Overs

4 Kettlebell Swings (build in weight)

– rest 30 seconds between sets –

Metcon

Target number of Rounds each set: Round of 16 Calories

Metcon (3 Rounds for reps)

8 minute AMRAP

4-8-12-16-20…

Bike Calories

1-2-3-4-5….

Burpee Box Get Overs (48/40)

-rest 2 minutes-

8 minute AMRAP

4-8-12-16-20…

Calorie Row

Kettlebell Swings (70/53)

-rest 2 minutes-

AMRAP 8 minutes

4-8-12-16-20…

Calorie Bike/Row

1-2-3-4-5….

Dball Cleans (150/100) (OR Power Cleans (185/125))
Scaling option 1 (Masters 45+)

8 minute AMRAP

4-8-12-16-20…

Bike Calories

1-2-3-4-5….

Burpee Box Get Overs (40/30)

-rest 2 minutes-

8 minute AMRAP

4-8-12-16-20…

Calorie Row

Kettlebell Swings (44/26)

-rest 2 minutes-

AMRAP 8 minutes

2-4-6-8-10…

Calorie Bike/Row

1-2-3-4-5….

Dball Clean (80/60) (OR Power Cleans (135/95))

The Chum Bucket

CrossFit Quest – CrossFit

Warm-up

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

3:00 Machine (Build intensity)

-into-

6 min AMRAP

50m jog

8 sit ups (focus on leg extension)

30-sec single unders

**2. Workout Prep**

2 sets

50m Run (workout pace)

5 GHD’s

10 Double Unders

– rest 30 seconds between sets –

Metcon

Time cap each set: 4 minutes

Target time per set: 2:45 – 3:15

Run: The run should be a pace that allows to immediately get on the GHD when coming in and should be considered a moderate pace. Goal should be sub 90 seconds in order to finish within the target set time. Modify the run to a 400/325m row if unable to run.

GHD’s: Goal should be non-stop reps while focusing on breathing through the motion.

Double unders: Attempt double unders if you can string 15-20 reps together at a time.

Metcon (5 Rounds for time)

5 sets

300m Run

20 GHD’s

60 Double Unders

-rest 3:00 between rounds-
Scaling option 1

5 sets

300m Run

20 Strict Sit Ups or 30 Alternating V-ups

40 Double Unders

-rest 3:00 between rounds-

Scaling Option 2

5 sets

300m Row

20 Sit Ups

60 Single Unders

-rest 3:00 between rounds-

Goofy Goober

CrossFit Quest – CrossFit

Warm-up

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

Every minute (7:00 minutes)

5 Wall Ball front squats

5 Wall Ball Push Press

5 Ring Rows

5 Low Box Jumps + Step Down

**2. Strength Prep**

10:00 – 12:00

Have 10 reps to build in weight on Squat Clean and Jerk. Stay within the percentage range.

**3. Workout Prep**

– With Partner –

1 set each

5 Wall Balls

5 Pull ups

5 Box Jumps

Weightlifting

Clean and Jerk (10×1 (70-80%))

Clean and Jerk:

Perform 10 singles within 70-80% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Metcon

Time cap: 20 minutes

Target time: 16-18 minutes

Stimulus is a moderate to moderate/high pace on this workout. Partners will go “you go / I go” style with partner 1 completing an entire round follow by partner 2.

Wall Balls: Select a weight that allows you to go unbroken for 15 reps on the 2 sets.

Pull-ups: Pull ups can be modified to banded pull ups, jumping pull ups, or ring rows.

Box Jumps: Use a box height that is not intimidating. Movement can be modified to box step ups.

Metcon (Time)

Teams of 2

4 Rounds (each/1:1)

15 Wall Balls (20/14)

12 Pull-ups

9 Box Jumps (24/20)

15 Wall Balls (20/14)
Scaling option 1

Teams of 2

4 Rounds (each/1:1)

15 Wallballs (14/10)

12 Pull-ups

9 Box Jumps (20/16)

15 Wallballs (14/10)

Individual Option

4 sets (Rest 1:1)

15 Wallballs (20/14)

12 Pull-ups

9 Box Jumps (24/20)

15 Wallballs (20/14)

The Krusty Krab

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

30 sec easy bike or row

5 Jumping Squats

10 Floor Plate Press

10 Walking Lunge steps + Trunk Twist

**2. Workout Prep**

2 rounds

15 sec. Bike (workout pace) or row

10ft Dumbbell Walking Lunge

5 Push Ups

Metcon

Target number of Rounds: 4.5 – 6 rounds

Bike/Row: Maintenance pace and maintain that across rounds. Sub 80 seconds should be the goal and used as a scaling point.

Double Front Rack Walking Lunge: Should select a weight that will allow you to complete the 50ft unbroken before setting the weights down.

Push-ups: Aim for fast, quick sets and get off the hands as soon as possible. Chest must make contact with the floor.

Metcon (AMRAP – Rounds and Reps)

18:00 Amrap

20/15 Calorie Bike or 25/20 Cal Row

50ft Double Dumbbell Walking Lunge (50’s/35’s)

20 Push-ups
Scaling option 1

15:00 Amrap

16/14 Calorie Bike or 20/16 Cal Row

50ft Double Dumbbell Walking Lunge (35’s/25’s)

20 Push-ups

Scaling Option 2

15:00 Amrap

12/10 Calorie Bike or 16/14 Cal Row

50ft Walking Lunge or 20 Step Ups

15 Bar Push-ups

Accessory Work

Advance:

5 sets (10:00)

6-8 Kick up to Band +5 Sec. Hold

3 Kick up to Handstand + Forward Roll

Intermediate:

5 sets (10:00)

3-5 Kick up to Band or Wall +5 Sec. Hold

3 Headstand + Forward Roll

Beginner:

5 sets (10:00)

3-5 Box Walks

3 Forward Rolls

Diane

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

10-sec handstand hold

10 Banded Good Mornings

5 Double Dumbbell Deadlifts

5 Dumbbell Hang Power Cleans

5 Dumbbell Push Press

**2. Strength Prep**

10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk.

**3. Workout Prep**

2 sets

3 Handstand Push-Ups

3 Deadlifts (add weight after set 1)

Weightlifting

DL + Hang PC + Push Jerk (5+3+1 x 1)

5 DL + 3 Hang PC + Push Jerk
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets

* Work up to a Heavy, Unbroken set (5 working sets)

Metcon

Time cap: 7 minutes

Target time: 3-4:40

Deadlifts: Use 55-60% 1rm deadlift while hitting 7+ reps touch and go with the weight.

Handstand pushups: Attempt these if you can perform 5 kipping HSPU at a time. Modify this movement to HSPU with feet on box or a double DB shoulder to overhead (50’s/35’s).

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling option 1

21-15-9

Deadlifts (185/125)

15-12-9

Handstand Pushups

Scaling Option 2

21-15-9

Kettlebell Sumo Deadlifts (moderate)

Dumbbell Push Press

Accessory Work

Pull-ups (8×6 (Strict))

8 sets of 6 Strict Pullups

SpongeBob Squarepants

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

30 sec. Easy row

3 Inch Worm into a deep squat

5 box step-ups (each side)

3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

**2. Strength Prep**

10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat.

**3. Workout Prep**

1 set

2 Burpee Box Jump Overs

5/4 Calorie Row

3 Power Snatch (Touch and Go)

Weightlifting

Snatch Push Press + OHS (2+1 x 1)

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon

Time cap: 15 minutes

Target time: 10-12 minutes

Burpee Box Jump Over: Use a height box that you feel comfortable jumping to. Modify this movement to burpee box step overs.

Calorie row: Pacing should around 75-80%

Power Snatch: Weight be around 40% of 1 rep max and should be able to perform 7-10 reps touch and go with selected weight when fresh.

Metcon (Time)

20 Burpee Box Jump Overs (24″/20″)

25/20 Calorie Row

30 Power Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24″/20″)
Scaling option 1

20 Burpee Box Jump Overs (20″/16″)

20/16 Calorie Row

30 Power Snatch (75/55)

20/16 Calorie Row

20 Burpee Box Jump Overs (20″/16″)

Scaling Option 2

15 Up Down + Step Up (20″/16″)

15/12 Calorie Row

30 Alternating Dumbbell Snatch (light)

15/12 Calorie Row

15 Up Down + Step Up (20″/16″)

The Spice Family

CrossFit Quest – CrossFit

Warm-up

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

3:00 Tabata Machine (20secs on/10secs off)

– into –

3 rounds

3 Inch Worms

10 Dumbbell Suitcase Deadlifts (each)

10 V-Ups

10 Ring Rows

**2. Workout Prep**

2 sets (each, 1:2)

30 Sec. Bike

5 Pull Ups

1 Sandbag Clean

1 Sandbag Squat (Workout up in weight)

Metcon

Target number of Rounds: 16-20 rounds (Total)

Bike: This should be treated as a primer/active recovery but by no means a half-butt effort. Make sure nobody resets the bike, we want a running total the whole workout.

Clean+ Squat: Weight selected should allow to do reps back to back with minimal rest.

Rest: Stand there, look pretty, and be ready when your name is called.

Metcon (AMRAP – Rounds and Reps)

Teams of 3

24:00 Amrap

Partner 1: Max Calorie Bike

Partner 2: 2 Rounds

15 Pull-Ups

3 Power Clean (185/135)

5 Front Squat (185/135)

Partner 3: Rest

* Scored as Total Round/Reps = Rounds at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds
Scaling option

Teams of 3

24:00 Amrap

Partner 1: Max Calorie Bike

Partner 2: 2 Rounds

10 Pull-Ups

3 Power Clean (155/105)

5 Front Squat (155/105)

Partner 3: Rest

Shovel & Pail

CrossFit Quest – CrossFit

Intro: 0:00 – 3:00
Warmup: 3:00 – 16:00
Workout: 16:00 – 53:00
Cooldown: 53:00 – 55:00
Mobility: 55:00 – 60:00

Warm-up

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

6 min AMRAP

:30 sec Machine

5 Dynamic Squat Stretch

5 Lunges (Each Side)

5 Scap Pullups

5 Alt V-Ups

**2. Workout Prep**

3 Building Sets

100m Run

– 30-sec rest –

– Have athletes build into 80% of workout pace during the 3 sets –

Metcon

Time cap each set: 1:15

Target time each set: 40-50 seconds

200m Run: These are not Max efforts. Push to keep around a 90% effort.

Scale the run down in distance or scale to an Erg for athletes who can not perform the run.

Metcon (10 Rounds for time)

10 rounds (Every 4:00)

200m Run (Sprint)
Scaling Option

10 rounds (Every 3:00)

100m Run (Sprint)

Equipment Option

10 rounds (Every 4:00)

250m Row or .5mile Bike

Pail

CrossFit Quest – CrossFit

Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00 – 33:00
Workout: 33:00 – 53:00
Cooldown: 53:00 – 55:00
Cleanup: 55:00 – 57:00
Mobility: 57:00 – 60:00

Warm-up

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

10 min AMRAP

1 min choice of machine

3 Up-Downs

5 Single Arm Dumbbell Thrusters (each/lightweight)

5 Box Step Ups (each side)

**2. Strength Prep**

10-12 min to build up to a Heavy Thruster. The bar will be taken from the rig for this session.

**3. Workout Prep**

– With Partner –

6 Alternating V-Ups (Each/ while partners hold a plank)

2 Synchro Burpee Box Jump Overs

Weightlifting

Thruster (1×1)

Metcon

Time cap: 18 minutes

Target time: 12-14 minutes

Alternating V-Ups: Aim to complete this movement non-stop. 20 reps total and alternating, switch legs and arms every rep for 10 on each side (20 total).

Burpee Box Jump Over: Do not have to show full extension when passing over the box. Synchronization happens at the bottom of the burpee, both athletes must be on the floor (chest and legs) together before going up and over.

Metcon (Time)

Teams of 2

5 rounds

20 Alternating V-Ups (each)

* Partner Hold Plank (elbows) *

15 Synchro Burpee Box Jump Overs (24/20)
Scaling option 1

Teams of 2

5 rounds

20 Alternating V-Ups (each)

(Partner Hold Plank (elbows))

12 Synchro Burpee Box Jump Overs (20/16)

Individual Option

5 rounds

20 GHD’s

15 Burpee Box Jump Overs (24/20)

Accessory Work

Barbell Curls (6×10)

Barbell Curls

Mailbox

CrossFit Quest – CrossFit

Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Workout: 15:00 – 45:00
Cooldown: 45:00 – 47:00
Cleanup: 47:00 – 49:00
Skills and Drills: 49:00 – 60:00

Warm-up

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

7 min AMRAP

5 Wall Balls (focus on breathing and arm cycling)

30-sec bike (easy pace)

8 Light Alternating Dumbbell Snatch (Practice Transition)

**2. Workout Prep**

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

4 Alternating Dumbbell Snatch

– rest 30 seconds between sets –

– Focus on transitions –

Metcon

Time cap: 4 minutes

Target time: 2:45 – 3:30 minutes

WBs: Weight selected should allow athletes to complete wall balls in 2, at the most 3, sets.

Bike/Row: Pacing should be a maintenance pace. Effort should be around 70%.

DB Snatch: Weight should be moderate-heavy but can move for 10 reps smoothly (Singles are OK)

Coaches: This is a very challenging workout and should not be taking lightly when talking about scaling. Make sure athletes understand the importance of meeting the stimulus and adjust after the first set if needed.

Metcon (4 Rounds for time)

4 sets

30 Wall Balls (20/14)

20/15 Cal Bike/Row

10 Alternating Dumbbell Snatch (55/45)

– Rest 3:00 between sets –
RX+

4 Sets

30 Wall Balls (20/14)

20/15 Cal Bike

10 Alternating Dumbell Snatch (75/55)

Scaling option 1

4 sets

24 Wall Balls (14/10)

18/15 Calorie Assault Bike

10 Alternating Dumbbell Snatch (35/25)

Scaling Option 2

4 sets

20 Wall Ball Thrusters (light)

12/10 Calorie Assault Bike

10 Alternating Dumbbell Snatch (light))

Accessory Work

Advance:

5 sets (10:00)

6-8 Kick up to Band +5 Sec. Hold

3 Kick up to Handstand + Forward Roll

Intermediate:

5 sets (10:00)

3-5 Kick up to Band or Wall +5 Sec. Hold

3 Headstand + Forward Roll

Beginner:

5 sets (10:00)

3-5 Box Walks

3 Forward Rolls

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *