Thanksgiving

CrossFit Quest – CrossFit

Warm-up

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

3 sets

30-sec bike or row

5 Deadbugs (each side)

5 Bird Dogs (each side)

5 Snatch Grip Deadlifts

5 High Pulls

5 High Hang Muscle Snatch

5 Overhead Squats

-into-

2 sets (Empty Barbell)

3 Muscle Snatch

3 Overhead Squats

3 Squat Snatch

**2. Workout Prep**

5 mins to build up to workout weight.

Metcon

Time cap: 14 minutes

Target time: 8-10 minutes

Bike/Row: Use the machine as a “breather” in between squat snatch sets. Goal should be to keep pace around 60 seconds.

Squat Snatch: Use a weight that is challenging but still allows for consistent pacing. Weight should be around the 70% range and completed in singles while looking to hit a rep every 6-8 seconds.

Metcon (Time)

15/12 Cal Bike or 20/16 Cal Row

10 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

8 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

6 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

4 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

2 Squat Snatch (165/110)
Scaling option 1

15/12 Cal Bike or 20/16 Cal Row

10 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

8 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

6 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

4 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

2 Squat Snatch (135/95)

Scaling Option 2 (Beginner)

5 rounds

12/10 Cal Bike or 16/12 Cal Row

10-8-6-4-2

Power Snatch (light)

Gymnastics

Chin-Ups (5×10)

Reverse Grip Pullups

Push-ups (5×10)

These are to be done as deficit (2 plates on the floor and hand on them – chest touches ground between them)