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Elf

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

200m Run

3 Power Snatch (Empty Bar)

3 Shoulder Press

10 Alternating V-Ups

**3. Workout Prep**

– Practice a few light reps then go into the workout prep –

1 set

5/4 Calorie Bike or Row

1 Power Snatch

Weightlifting

Shoulder Press (1×4, 1×8(90%), 1×8(80%))

– Establish a 4 RM for the day. Then, perform a drop set of 8 reps at 90% and 8 reps 80% of that 4 RM.

Metcon

Time cap: 12 minutes

Target time: 7-9 minutes

Bike/Row: Goal should be to keep the erg sub 60 seconds every round.

Power Snatch: Athletes should use a weight that is heavy but they can consistently perform back to back reps.

Metcon (Time)

6 Rounds

15/12 Calorie Bike or Row

3 Power Snatch (165/115)
Independence

6 Rounds

12/10 Calorie Bike or Row

3 Power Snatch (135/95)

Liberty

6 Rounds

12/10 Calorie Bike or Row

3 Power Snatch (75/55)

Accessory Work

3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Home Alone

CrossFit Quest – CrossFit

Warm-up

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

10-minute Amrap

200m Run

10 Good Mornings

10-sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Alt. Dumbbell Snatch (lightweight – focus on transition)

– into –

3 Sets

5 Slow and Controlled Back Squats (empty bar/ add weight)

*3. Workout Prep**

2 sets

2-3 Strict Handstand Push-Ups

2 Alternating Dumbbell Snatch (increase weight after 1st set)

Weightlifting

Back Squat (1×4, 1×8(90%), 1×8(80%))

Find a 4RM then perform 1×8 @ 90% then 1×8 @ 80% of the original 4RM.

Metcon

Time cap: 14 minutes

Target time: 8-10 minutes

HSPU: Athletes should attempt if they can perform 3-5 reps consistently without failing.

Alt. Dumbbell Snatch: Weight should feel heavy on this workout. Transition however you would like but reps must be alternating.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups

Alternating Dumbbell Snatch (50/35)
RX+

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push-Ups

Alternating Dumbbell Snatch (75/55)

Independence

10-9-8-7-6-5-4-3-2-1

1 Mat – Handstand Push-Ups

Alternating Dumbbell Snatch (35/25)

Liberty

10-9-8-7-6-5-4-3-2-1

Push-Ups

Alternating Dumbbell Snatch (moderate)

The Santa Claus

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

1 min Machine (easy pace)

10 Heel Toe Rocks

15 Plate Toe Touches (each side)

5 Deadbugs (each side)

– into –

3 sets (Empty Barbell)

3 Clean Grip Deadlifts

3 Clean High Pulls (From High Hang)

3 Muscle Clean + Shoulder Press

3 Front Squats

3 Hang Squat Cleans + 3 Push Jerks

**3. Workout Prep**

1 set

3 Sandball Slams

10 Double Unders

5 Sit Ups

Weightlifting

Clean and Jerk (2×10 @70%)

EMOM 10

Complete 2 Squat Clean & Jerks

Metcon

Dball Cleans: Weight should allow for consistent reps without excessive rest.

Double Unders: If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high jumps with a double tap on the legs with each hand during each jump to help train timing of double unders. Athletes should choose the version of this movement that they can stay moving for the majority of the minute. If there are excessive no reps, athlete should modify to single unders.

Abmat Situps: Situps are done with an abmat at the base of the back. Athletes must touch the ground behind their head and then situp touching the toes and passing the shoulders in front of the hip crease. Throwing the arms during the situp portion will assist in sitting up.

Metcon (4 Rounds for reps)

4 Rounds

1:00 Max Dball Cleans (100/80)

1:00 Max Double Unders

1:00 Max Sit Ups

1:00 Rest
RX+

4 Rounds

1:00 Max Dball Cleans (150/100)

1:00 Max Double Unders

1:00 Max GHD Situps

1:00 Rest

Independence

4 Rounds

1:00 Max Dball Cleans (80/60)

1:00 Max Double Unders

1:00 Max Sit Ups

1:00 Rest

Liberty

4 Rounds

1:00 Max DBall Cleans (40/30)

1:00 Max Single Unders

1:00 Max Sit Ups

1:00 Rest

Comet

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

3 Clean Deadlifts

3 Muscle Cleans

3 Shoulder Press

3 Low Box Jumps

**3. Workout Prep**

3 sets

1 power clean

2 box jump-overs

* work up in weight and box height *

Weightlifting

Shoulder Press (1×6, 1×10, 1×10)

– Establish a 6 RM for the day. Then, perform a drop set of 10 reps at 90% and 10 reps 80% of that 6 RM.

Shoulder Press (1×6, 1×10, 1×10)

– Establish a 6 RM for the day. Then, perform a drop set of 10 reps at 90% and 10 reps 80% of that 6 RM.

Shoulder Press (1×6, 1×10, 1×10)

– Establish a 6 RM for the day. Then, perform a drop set of 10 reps at 90% and 10 reps 80% of that 6 RM.

Metcon

Time cap: 12 minutes

Target time: 8-10 minutes

Power Cleans: Around 70% of 1RM. Utilizing fast singles is a sound strategy.

Box Jump Over: Athletes can clear box in one jump (Not recommend) or jump to the top and down to the other side.

Metcon (Time)

1-3-5-7-5-3-1

Power Cleans (185/135)

2-6-10-14-10-6-2

Box Jump Overs (30/24)
Independence

1-3-5-7-5-3-1

Power Cleans (155/105)

2-6-10-14-10-6-2

Box Jump Overs (24/20)

Liberty

1-3-5-7-5-3-1

Power Cleans (moderate)

2-6-10-14-10-6-2

Step Up and Overs (20/16)

Twelve Days of Christmas

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

CF Quest 12 Days of Christmas (Time)

1 – 100m Run

2 – Power Snatch (95/65)

3 – Pullups

4 – Power Cleans (95/65)

5 – Box Jumps (24/20)

6 – KB Swings (53/35)

7 – Wall Ball Shots (20/16)

8 – T2B

9 – Goblet Squats (53/35)

10 – Med Ball Situps (20/16)

11 – Burpees

12 – Overhead Squats (95/65)

Vixen

CrossFit Quest – CrossFit

Warm-up

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

3 Sets

30-sec assault bike

10-sec handstand hold

3 Up Downs

15 Plate Toe Taps (each side)

10 Ring Rows

**2. Workout Prep**

1 set

5/4 Calorie Assault Bike

5 Pull-Ups

3 Strict Handstand Push-Ups

1 Burpee Pull-Up

5/4 Calorie Assault Bike

Metcon

Time cap: 18 minutes

Target time: 13-15 minutes

Bike: Pacing should be kept around 70%.

Pull-Ups: Going into each set of 30 with a strategic rep scheme (2-3 sets) to avoid burn out will lead to the highest level of efficiency on this portion (as well as HSPU).

Strict HSPU: Athletes should attempt strict reps if they can perform 3-5 reps consistently without failing.

Burpee Pull Ups: Rep consists of burpee plus Pull Up (Kipping or strict). Bar height should be at least 6in above athletes max reach.

Metcon (Time)

16/13 Calorie Bike

30 Pull-Ups

16/13 Calorie Bike

20 Strict Handstand Push Ups

16/13 Calorie Bike

10 Burpee Pull-Ups

16/13 Calorie Bike

20 Strict Handstand Push Ups

16/13 Calorie Bike

30 Pull-Ups

16/13 Calorie Bike
Independence

15/12 Calorie Bike

25 Pull-Ups

15/12 Calorie Bike

20 Handstand Push Ups

15/12 Calorie Bike

10 Burpee Pull-Ups

15/12 Calorie Bike

20 Handstand Push Ups

15/12 Calorie Bike

25 Pull-Ups

15/12 Calorie Bike

Liberty

12/10 Calorie Bike

25 Jumping Pull-Ups

12/10 Calorie Bike

20 Push Ups

12/10 Calorie Bike

10 Burpee + RIng Row

12/10 Calorie Bike

20 Push Ups

12/10 Calorie Bike

25 Jumping Pull-Ups

12/10 Calorie Bike

Accessory Work

Advance:

5 sets (10:00)

8-10 Kip to Chair Position

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip to Chair Position

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings + Knees up

5-8 Strict Hanging Knee Raise

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Dancer

CrossFit Quest – CrossFit

Warm-up

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

400m Run

– into –

3 sets

10 Situps

5 Alt. DB Hang Clean and Jerks (each side – lightweight)

5 Box Steps up (each side – bodyweight only)

5 Jumping Air Squats

– into –

3 Sets

5 Slow and Controlled Banded Back Squats (empty bar/ add weight)

20 sec. Plank

*3. Workout Prep**

1 set

5 GHD’s

4 Alternating Hang Dumbbell Clean and Jerk

4 Alternating Dumbbell Step Ups

Weightlifting

Back Squat (1×6, 1×10, 1×10)

– Establish an 6 RM for the day. Then, perform a drop set of 10 reps at 90% and 10 reps 80% of the original 6RM.

Metcon

Time cap: 16 minutes

Target time: 11-13 minutes

GHD Situps: Unbroken should be the goal for athletes here. Movement should be modified to GHD’s to parallel or strict abmat situps (arms are crossed over body or behind the head).

Alternating Hang Dumbbell Clean and Jerks: Athletes will find a weight that will allow for unbroken sets across rounds. Reps should alternate arms each rep. Dumbbell must make contact with the shoulder on the way up but does not have to make contact on the way down. Hang position is above the knees.

Alternating Dumbbell Step Ups: Athletes will use the same weight that is used for clean and jerks. Dumbbell can be held in any fashion but cannot be propped on the leg stepping up for assistance. There is no grip standard but one hand must always be in contact with the dumbbell at all times. Only one dumbbell is used for this movement.

Metcon (Time)

5 Rounds

12 GHD Sit Ups or 16 V-Ups

14 Alternating Hang Dumbbell

Clean and Jerks (50/35)

16 Alternating Dumbbell Step-ups

(50/35) (24/20)
Independence

5 Rounds

12 GHD Sit Ups or 16 V-Ups

14 Alternating Hang Dumbbell

Clean and Jerks (35/25)

16 Alternating Dumbbell Step-ups

(35/25) (24/20)

Liberty

5 Rounds

12 Sit Ups

14 Alternating Hang Dumbbell Clean (Light)

16 Alternating Step-ups (20/16)

Rudolph

CrossFit Quest – CrossFit

Warm-up

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

5 min AMRAP

100m Run

3 Pushups

10 pass-throughs with PVC pipe

5 Birddogs (each side)

– into –

3 sets (Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch High Pulls (From High Hang)

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

**3. Workout Prep**

– With Partner –

1 set each

5/4 Calorie Row

3 Deficit Push Ups

Weightlifting

Snatch (10×3 (70% of 1RM))

3 Squat Snatch x 10 sets @70% of 1RM Snatch

* Complete a set every minute (10 minutes) *

All Sets at 70%

Metcon

Target number of Reps: 100 reps +

GOALS: Athletes will work in pairs; one on the rower and one doing push ups. Pace on the rower should be a push pace because athletes on push ups will get done before row every time and rowing athlete cannot move to push ups until the first athlete is done. The rower must be occupied at all times. Scored by total reps of push ups completed by the team.

Row: 75-80% aim for 45seconds. Push up athlete will finish before rowing athlete so they should be keeping pace around 75-80% while rowing.

Deficit Push ups: Athletes will have three hi-temp plates (45’s for men/25’s for women). One plate will go under each hand and one plate will go under the feet. Athletes should only use a deficit if they are proficient with regular push ups. Modify to regular push ups (no deficit), push ups on a racked bar, or floor plate press (45/25).

Metcon (AMRAP – Reps)

Teams of 2

15 min AMRAP

15/12 Calorie Row

15 Deficit Push Ups (4in/2in)

* Scored by total pushups by team
Independence

Teams of 2

15 min AMRAP

15/12 Calorie Row

15 Push Ups

Liberty

Teams of 2

15 min AMRAP

12/10 Calorie Row

12 Bar Push Ups (OR Knee Push Ups)

Milk & Cookies

CrossFit Quest – CrossFit

Warm-up

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

8min AMRAP

200m Run

5 Jumping Squats

5 Down Dog to Seal Pose

5 Scorpions (each side)

**2. Workout Prep**

Burgener Warm-Up (Snatch) + Skill Transfer

Once complete, work up to workout weight for snatch while hitting a few seconds on the bike between sets. Sneak in a few Clean & Jerks while snatching.

Metcon

Time cap each set: 10 minutes

Target time each set: 6-8 minutes

Echo Bike: Moderate/fast pace. Goal should be to keep the bike under 60 seconds every round.

Power Snatch/Clean: Singles is the way to go here! Don’t use over 80% of 1RM on Power Snatch or Power Clean and Jerk.

Metcon (2 Rounds for time)

Teams of 2

5 rounds Each (1:1)

15/12 Echo Bike

3 Power Snatch 155/105

Rest 5:00

5 rounds Each (1:1)

15/12 Echo Bike

3 Power Clean and Jerk 205/135
Part A

5 rounds

12/10 Echo Bike

3 Power Snatch 135/95

Rest 5 mins

Part B

5 rounds

12/10 Echo Bike

3 Power Clean and Jerk 185/125

Fireside Roast & Toast

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

30 sec single/double unders

5 wall balls (focus on arm cycling)

5 box step up (each)

5 Shoulder Press (empty bar)

**3. Workout Prep**

10 Double Unders

5 Wall Balls

2 Double Dumbbell Box Step ups

Weightlifting

15mins to get this work completed

Shoulder Press (1×8, 1×10(90%), 1×10(80%))

Shoulder Press:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Metcon

Target number of Reps each set: 12 + reps

Double Unders: Unbroken is the goal. If you plan on breaking, then recommend 2-3 sets and then look to scale. IF you struggle with high sets scale to single unders (100 reps). The goal should be sub 60 seconds.

Wall balls: Unbroken would be great but this will get very tough on sets 2 and 3. If you break, count to 5 and pick the ball and finish. Goal should be to finish under the 2:15 mark.

Dumbbell Step Ups: Dumbbells must be held like a farmer’s carry (on the side) and must alternate which leg steps up on the box. 12+ reps each time would be great.

Metcon (3 Rounds for reps)

3 sets

3:00 Amrap

75 Double Unders

25 Wall Balls (20/14)

Max Double Dumbbell Step Ups (50s/35s)(24/20)

– rest 1:00 between sets –

***Score is Step-Ups only
Independence

3 sets

3:00 Amrap

60 Double Unders

20 Wall Balls (14/10)

Max Double Dumbbell Step Ups (35s/25s)(20/16)

rest 1:00 between sets

Liberty

3 sets

3:00 Amrap

100 Single Unders

20 Wall Ball Thrusters (14/10)

Max Single Dumbbell Step Ups (light) (20/16)

rest 1:00 between sets