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.