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)