Air Bud

CrossFit Quest – CrossFit

Warm-up

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

3 min Machine

-into-

4 World’s Greatest Stretch (each side)

-into-

3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Fronts

3 Push Press

**2. Strength Prep**

Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell).

**3. Workout Prep**

2 sets

10 Double Unders

3 Deadlifts

2 Strict Handstand Push Ups

1 Bar Muscle Up

Weightlifting

Snatch (1×1)

– 10 minutes to establish a 1RM Snatch

* Rest 60-90 seconds between sets *

Clean and Jerk (1×1)

– 10 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Metcon

Double Unders: Perform double unders if you can perform 20-30 reps at a time. Realistically, you should be completing all double under reps in 1-2 sets. If you cannot perform double unders, the same amount of reps in single unders.

Deadlift: Select a weight that will allow you to complete deadlifts in 1-2 sets each round. Weight should be around 40% of 1rm deadlift.

Strict HSPU: Attempt strict HSPU if you are able to complete 3 reps at a time. Modify this movement to kipping HSPU, HSPU with feet on a box, or double DB shoulder to overhead (50’s/35’s).

Bar Muscle Up: If you do not have bar muscle ups, have them perform burpee pull-ups.

Metcon (2 Rounds for reps)

Part A

8:00 Amrap

50 Double Unders

10 Deadlifts (185/135)

5 Strict Handstand Push-Ups

-rest 1:00 min after part A-

Part B

2:00 min Max Reps

Bar Muscle Ups
Scaling option 1

Part A

8:00 Amrap

48 Double Unders

10 Deadlifts (155/105)

4 Strict Handstand Push-Ups

rest 1:00 min after part A

Part B

2:00 min Max Reps

Bar Muscle Ups or Burpee Chest to Bar

Scaling Option 2

Part A

8:00 Amrap

50 Single Unders

10 Kettlebell Sumo Deadlifts

5 Dumbbell Push Press

rest 1:00 min after part A

Part B

2:00 min Max Reps

Burpee Pull Ups