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Turkey & Dressing

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

5 Floor Plates Press

10 Heel to Toe Rocks

10 Alternating Plate Toe Taps (each side)

5 Down Dog/Seal Pose Transitions

**2. Workout Prep**

1 set

10 Double Unders

5 Push-Ups

Metcon

Time cap each set: 2:30

Target time each set: 1:45 – 2:15

Double Unders: Movement can be modified to the same number of single unders. Cut off should be 90 seconds to keep pace to finish within the target time.

Push Ups: Approach pushups in fast, quick sets. Movement can be modified to pushups on the side of a box or a racked bar or floor plate press (55/45).

Metcon (5 Rounds for time)

5 sets

100 Double Unders

30 Push-Ups

– Rest 1:00 between sets –
Scaling option 1

5 sets

75 Double Unders

25 Push-Ups

Rest 1:00 between sets

Scaling Option 2

5 sets

100 Single Unders

25 Bar Push-Ups

Rest 1:00 between sets

Accessory Work

STRICT Pull-Ups (5×7)

Bent Over Row (4×10)

Give Thanks

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

5 DB Deadlifts (each side – touch between feet)

4 DB Snatches (build in weight – build across)

5 Tempo Air Squats (3 seconds down/fast up)

4 Broad Jump

**2. Workout Prep**

3 sets

5 Air Squats

2 Dumbbell Snatch (build up to workout weight)

Metcon

Time cap: 12 minutes

Target time: 7-9 minutes

Air Squats: Pacing on first set of 75 should take the heavy Dumbbell snatches into consideration. Sets of 20-25, stopping momentarily to shake the legs out, and then continuing is a solid strategy. Pacing wise we want to see around 15-20 air squats every 30 seconds (30-40 a minute).

Dumbbell Snatch: The weight is heavy today and very likely plan on doing reps in singles, taking the dumbbell to the floor, and then transition on the floor before lifting again. NEVER DROP THE DUMBBELL!!!!.

Metcon (Time)

75 Air Squats

25 Alternating Dumbbell Snatches (75/55)

75 Air Squats
RX+

75 Air Squats

25 Alternating Dumbbell Snatches (90/75)

75 Air Squats

Scaling option 1

For Time:

75 Air Squats

25 Alternating Dumbbell Snatches (55/45)

75 Air Squats

Scaling Option 2

For Time:

50 Air Squats (to a target)

25 Alternating Dumbbell Snatches (light)

50 Air Squats (to a target)

Weightlifting

DB Bench Press (4×10)

Tricep Kickbacks (4×10 (Each Side))

DB Tricep Kickbacks

Emmitt Smith

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-second single unders

5 Sandbag Cleans (lightweight – focus on transition) or 5 empty bar Power Cleans

10 yd sled push or 4 Lunge forward + Step Back Lunge (each leg)

10 yd sled pull

**2. Workout Prep**

– With Partner –

2 sets (each/ 1:1)

5/4 Calorie Ski or 10 Double Unders

1 Sandbag Clean or 2 Power Cleans (add weight to each set)

10-yard Sled Push (empty) or 4 Jumping Split Lunges

Metcon

Time cap: 30mins (3mins/Set)

Target time: 18-23mins (1:45-2:15/Set)

DUs: Goal is sub 30 seconds!

Power Cleans: Choose a weight you can consistently go back-to-back on reps with minimal rest.

Jumping Lunges:. As with the previous two movements, focus on consistent breathing and continue to focus on getting breath under control.

Metcon (Time)

Teams of 2

5 Rounds (each/1:1)

60 Double Unders

5 Power Cleans (185/125)

20 Jumping Split Lunges
Scaling option 1

5 Rounds (Work:Rest – 1:1)

50 Double Unders

5 Power Cleans (155/105)

20 Jumping Split Lunges

Scaling Option 2

5 Rounds (Work:Rest – 1:1)

50 Single Unders

8 Power Cleans (light/mod)

16 Walking Lunges

Ray Lewis

CrossFit Quest – CrossFit

Warm-up

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

3 sets

100m Run

5 down dog/seal pose transition

5 World’s Greatest Stretch (each side)

**2. Workout Prep**

1 set

100m Run

4 Bar Facing Burpees

Metcon

Time cap each set: 90 Seconds

Target time each set: Sub 60 seconds

Run: Run 200m on rounds 1,3,5,7 and 9. Effort should be moderate high. You should be finishing the run no later than 1:20. Modify to 250m Row if needed.

Burpees: Perform burpees on rounds 2,4,6,8, and 10. You can modify this movement by stepping over the bar or doing regular burpees. Goal should be getting at least 20 seconds of rest on burpee rounds consistently.

Metcon (10 Rounds for time)

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 15 Bar Facing Burpees
Scaling option 1

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 12 Bar Facing Burpees

Scaling Option 2 (Beginner)

10 Sets (1 set every 2 minutes)

Odd set: 100m Run

Even Sets: 10 Up Downs + Step Over Bar

Accessory Work

Bent Over Row (4×10)

DB Hammer Curl (4×10 (each side))

Standing Alternating DB Hammer Curl

Kelly

CrossFit Quest – CrossFit

Warm-up

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

High Knees (Down & Back)

Butt Kicks (Down & Back)

Inch Worms (Down) – Lunges w/Twist (Back)

5 Pushups

10 Situps

10 Air Squats

*3-5mins of stretching

**2. Workout Prep**

3 sets

50m Run (workout pace)

5 Wall Balls (add weight each set)

3 Box Jump + Step Down

* 30 second rest between sets *

Metcon

Time cap: 35 minutes

Target time: 22-25 minutes

Run: Pacing should be steady and not aggressive, especially off the start. Sub 500m Row or 1/2mile Bike.

Box Jumps: Select a height box that is not intimidating to jump to when they are fresh. Jumping down and resetting or stepping down is suggested as rebounding is normally only reserved for competition or competition prep. Must show full extension and control on top of the box before coming down for the next rep.

Wall balls: Select a weight that will allow you to complete 10-15 reps at a time.

Pacing goals:

400m: 2:00 or less

Box Jumps: 15-20 reps every min (90 second goal)

Wall Balls: 10 reps every 30 seconds (90 second goal)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaling option 1

5 rounds:

Run 400m

30 Box Step Ups (20/16)

30 Wall Balls (14/10)

Scaling Option 2

5 rounds:

Run 200m

30 Lunges

30 Air Squats

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Walter Payton

CrossFit Quest – CrossFit

Warm-up

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

3:00 Row

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

**2. Workout Prep**

1 sets each (1:1 with a partner)

15-second Row (workout Pace)

2 Squat Snatch

Metcon

Time cap: 28mins (2min per set)

Target time: 21-24mins

Row: Push to a pace that is a little more aggressive (80%+) than average but allow for a smooth transition to the bar. Goal for the row should be sub 60 seconds and look to scale if athletes struggle early on to hit this stimulus.

Squat Snatch: Weight should be around 55-60%. Weight should allow for Touch and Go! Reps, but for the sake of consistency, recommend fast singles. Scale weight, Power Snatch, or Cleans to help stay aggressive and moving.

If you don’t have a partner then rest 1:1 or go every 4 minutes.

Metcon (Time)

7 Sets (each)

300/250m Row

7 Squat Snatch (135/95)

-Partner 1 complete full rounds before switching with Partner 2-
Scaling option 1

7 Sets (each)

250/200m Row

7 Squat Snatch (115/80)

(Partner 1 complete full rounds before switching with Partner 2)

Scaling Option 2

7 Sets (each)

200/175m Row

7 Power Snatch (light) or Power Clean

(Partner 1 complete full rounds before switching with Partner 2)

Joe Montana

CrossFit Quest – CrossFit

Warm-up

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

10 min AMRAP

1 min machine of choice

5 Alt. V-ups (each side)

5 Knees to Elbows

3 Burpee

2 Pull Ups or 4 Ring Rows

**2. Workout Prep**

2 sets

5 Toes to Bar

3 Devils Press (Inc Weight Each Set)

1 Rope Climb or 3 Strict Pull Ups

Metcon

Time cap each set: 10 minutes

Target time each set: 7-9 minutes

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Perform fast, quick sets to avoid burning out on this movement. Once toes to bar are completed, rest without returning to Devils Press. Be weary of grip fatigue from the Devils press/T2B combo.

Rope Climbs: Modify to 2 zombie climbs per rx rope climb.

Devil’s press: Weight should be lighter than normal, move consistently through 8 reps without stopping. Modify weight of Dumbbells or perform a double Dumbbell snatch if you have difficulty with the prescribed movement.

Metcon (2 Rounds for time)

60 Toes to bar

*perform 8 Devils Press (35/25) every 2 minutes

**Start the workout with the Devils Press

– 2 min Rest –

12 Rope Climbs or 50 Strict Pull-Ups

*perform 8 Devils Press (35/25) every 2 minutes

**Start the workout with the Devils Press
Scaling option 1

60 Toes to bar

(perform 8 Devils Press (25/15) every 2 minutes)

rest 2:00 min

10 Rope Climbs or 40 Strict Pull-Ups

(perform 6 Devils Press (25/15) every 2 minutes)

Scaling Option 2

60 Hanging Knee Raises

(perform 8 Burpees every 2 minutes)

rest 2:00 min

60 Kettlebell Swings (light/moderate)

(perform 8 Burpees every 2 minutes)

Accessory Work

Bottom-Up Single Arm Standing KB Press (KB Bottom is facing the ceiling)

3×10 (Each Side)

Rear foot elevated DB Split Lunge

4×10 (Each Side)

John Elway

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-sec bike/row

5 scap pull-ups

5 kip swings

5 push-ups

10-sec handstand hold

**2. Workout Prep**

1 set

5/4 Calorie Bike/Row

3 Handstand Push-Ups

5 Pull-Ups

5/4 Calorie Bike/Row

Metcon

Time cap: 15 minutes

Target time: 8-10 minutes

Bike/Row: Calories are low enough that you can push the pace.

Handstand Push Ups: Attempt HSPU if you can perform 5 unbroken reps consistently. Keep sets to quick, fast reps. Movement can be modified to HSPU with feet on a box or double DB Shoulder to Overhead (50’s/35’s).

Pull-ups: Keep reps to fast, quick sets and avoid going to burnout. Movement can be modified to banded pullups, jumping pullups, or rings rows.

Metcon (Time)

20/15 Calorie Bike or 25/20 Cal Row

– Into –

21-15-9

Handstand Push-ups

Pull-Ups

– into –

20/15 Calorie Bike or 25/20 Cal Row
Scaling option 1

15/12 Calorie Bike or 20/15 Cal Row

Into

15-12-9

Handstand Push-ups

Pull-Ups

into

15/12 Calorie Bike or 20/15 Cal Row

Scaling Option 2

12/10 Calorie Row

Into

21-15-9

Dumbbell Push Press

Jumping Pull-Ups

into

12/10 Calorie Row

Accessory Work

DB Bench Press (3 x 5+5)

3 sets: 5 alt. reps (each side) + 5 reps double

*Build to a moderate weight and stay the same or build across all sets.

Chad

CrossFit Quest – CrossFit

Warm-up

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

2:00 Machine:

3 sets

10 Alternating Box Step Ups

30sec. Knee Plank

3 Inch Worms

Metcon

Time Cap – 50mins

Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Remember the Titans

CrossFit Quest – CrossFit

Warm-up

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

3:00 Machine

-into-

3 Sets

5 Burpees

5 Jumping Squats

5 Kipping Knee Raises

**3. Workout Prep**

1 set

5 Toes to Bar

15 second Bike or Row (workout pace)

5 Wall Balls

15 second Bike or Row (workout pace)

Metcon

Time cap: 10 minutes (Each)

Target time: 6-8 minutes (Each)

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.

Wallballs: Use a heavier weight ball than you typically do in a wallball metcons. Selected weight should allow you to complete at least 10 reps unbroken at a time.

Bike/Row: Complete calories every 2:00 minutes while you have remaining reps on toes to bar and wall balls. Calories should be completed within 30-45 seconds on each round.

Metcon (2 Rounds for time)

75 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row. (including 0:00)

-rest 3 mins-

75 Wall Ball (30/20)

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row (including 0:00)
Scaling option 1

For time:

60 Toes to bar or 75 Knee Raises

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Rest 3 mins

75 Wall Ball (20/14)

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Scaling Option 2

For time:

75 Sit Ups

(Every 2 Minute on the Minute

10/8 Calories. (including 0:00))

Rest 3 mins

75 Wall Ball Thruster (light)

(Every 2 Minute on the Minute

10/8 Calories (including 0:00))

Accessory Work

– 5-10 minutes of practice. During this time partner up and get some time being upside down.

– Kicking up, Headstands, Box Walks and forward rolls can still be practiced during this time.