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)