Black Friday

CrossFit Quest – CrossFit

Warm-up

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

3 sets

1 min row (easy pace)

5 Alt. V-ups (each side)

5 Wallballs (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

**2. Workout Prep**

1 set

5/4 Calorie Row

3 Toes to Bar

5 Wall Balls

3 Power Cleans (80% of Workout Weight)

1 Muscle Up or Burpee Pull-Ups

Metcon

Target number of Reps: 130+

Row: Women will do 48 cals to start the WOD. Keep effort on the row around 70%. Goal should be to finish the row under 3 minutes.

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Perform fast, quick sets. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. A great goal pace should be 10-15 reps every 30 seconds (20-30 reps a minute).

Wall balls: Select a weight that allows you to complete 10-15 reps at a time. This is the part of the workout where fatigue will really start to set in.

Power Cleans: Select weights you can realistically do for 10+ touch and go reps with, but fast singles would be a safe and efficient option in this type of workout and at the given point. Less than 60% on the barbell.

Muscle Ups: Modify this movement to Bar Muscle Ups, burpee chest to bar pullups or burpee pullups. (1 rep here is so crucial in the Open score). This is also a great opportunity for you to get your first muscle up!!!.

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaling option 1

AMRAP 14 Minutes

50/40 Calorie Row

50 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9′)

30 Power Cleans (95/65)

20 Muscle Ups or Burpee Pull-Ups

Scaling Option 2

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Pull-Ups

Weightlifting

DB Strict Press (3×10 (each side))

Perform these seated on a box or bench