CrossFit Quest – CrossFit
**1. Movement Prep/Activation and Increasing Heart Rate**
4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
Deadlift (5×5 (65%) – E2MOM 10)
Complete 5 DL @ 65% of the heavy single from last week.
Single Arm Overhead Walking DB Lunge: Athletes should use a weight that they can confidently hold overhead for at least a 50 foot lunge. For athletes who do not have the overhead stability, allow them to bring the dumbbell to the shoulder and lunge. If you want to set it up like the open and use a 25ft section then that is fine. Switch arms as needed and make sure athletes don’t go the whole distance on one arm. Goal should be non-stop movement while only resting to switch arms.
Alternating Single Dumbbell Step-up: Athletes will use a single dumbbell (50lb/35lb). There’s no grip standard for the dumbbell but athletes must keep one hand in contact with the DB at all times.Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no rep.
Strict Handstand Push-ups: Athletes should only do this movement Rx is they can string together 3-5 reps at a time with the strict version. Modify to kipping HSPU, HSPU with feet on a box, or double DB strict press (50’s/35’s).
Handstand Walk: This will be pure grunt work, and make sure to rest before collapsing for those who can handstand walk. Athletes can scale this in many ways with Wall Walks (10), Bear Crawls, or Overhead Double Dumbbell Carry.
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200′ Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step-up (35/25)(20/16)
35 Strict Handstand Push-ups or 50 Kipping Handstand Push Ups
100′ Handstand Walk or 200′ Bear Crawl
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl