Little Giants

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-sec easy row

8 Alternating Hang dumbbell cleans (lightweight – focus on transition)

8 Single Dumbbell Push Press (each)

**2. Strength Prep**

8 mins to work up to between 60-70% on Push Jerks.

**3. Workout Prep**

1 set

5/4 Calorie Row

4 Alternating Hang Dumbbell Clean and Jerks

5 Push Ups

Weightlifting

Push Jerk (5×3 (60-70%))

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Metcon

Time cap: 18 minutes

Target time: 12-14 minutes

Row: Effort of first row around 70%. Row pace should allow to move directly to dumbbell and begin working.

Alt. Hang DB Clean and Jerk: Select a weight that will allow you to perform 20 reps at a time without putting down the DB.

Push-ups: Work off these reps in fast, quick set to avoid burning out. Ensure that chest is making clear contact with the floor and not just the upper portion of the abdomen. To modify this movement, perform pushups on an elevated surface such as a box or racked barbell (knee pushups not advised as they don’t transfer over as well to actual pushups as the elevated version). Great goal would be 20 reps every minute.

Metcon (Time)

40/30 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

80 Push-Ups

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

40/30 Calorie Row
Scaling option 1

30/24 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (35/25)

60 Push-ups

40 Alternating Hang Dumbbell Clean and Jerk (32/25)

30/24 Calorie Row

Scaling Option 2

25/20 Calorie Row

25 Alternating Hang Dumbbell Clean and Jerk (light)

50 Bar Push-ups

25 Alternating Hang Dumbbell Clean and Jerk (light)

25/20 Calorie Row