(832) 644-5022

10-16-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

12 minutes

– Odd Min: 30 Double Unders

– Even Min: 20 Abmat Situps

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

– 3 Dips

– 6 Knees to Elbow

– 9 Pushups
Scaled Dips: Toenail or box

Scaled Knees to Elbow: Hanging knee raises

10-15-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds (with an empty barbell)

– 10 Hang Cleans

– 10 Front Squats

– 10 Strict Press

Weightlifting

Shoulder Press (7 x 2)

Metcon

Metcon (Time)

25min Cap

– 800m Run

20 Hang Squat Clean Thrusters (135/95)

– 400m Run

10 Hang Squat Clean Thrusters (185/125)

– 800m Run
The goal is heavy! Heavy is relative to each person. Challenge yourself, and increase weight on the second set.

10-14-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

– 10 Lunges

– 10 Good Mornings

– 5 Pullups

Weightlifting

Deadlift (25min to build to a HEAVY)

Heavy for THE DAY

Metcon

Metcon (Time)

Buy In:

10 Evil Wheels

then…

– Deadlifts (50% of Weightlifting)

10-8-6-4-2

– Rope Climbs

5-4-3-2-1

then..

Cash Out:

10 Evil Wheels
Rx Weight is 50% of weightlifting

Rope Climbs: 2 to 1 seated to standing

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

40 Front Squats 95/65

– 200m Run

50 Pull-ups

– 400m Run

60 Situps

– 600m Run

50 Kettlebell Swings (53/35)

– 800m Run

40 Back Squats 95/65

* split runs evenly

10-11-2019

CrossFit Quest – CrossFit

Warm-up

3 Rounds (with an empty barbell)

– 5 Hang Snatches (above the Knee)

– 7 Good Mornings

– 5 Hang Snatches (Below the Knee)

Once 3 rounds are complete gradually add weight and build to a weight heavier than what you plan to use for the workout. Do a few reps there, then party like it’s 20.1!

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Metcon

Scaled

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

10-10-2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

– 100 Double Unders

– 90 Abmat Situps

– 80 Weighted Box Stepups (24/20)

– 70 Double Unders

– 60 Pushups

– 50 Plate Overhead Lunges

– 40 Double Unders

– 30 Air Squats

– 20 Plate Ground to Overhead

– 10 Double Unders

Rx: Plate (45/25)
Scaled Double Unders:

Attempts

2 to 1 singles

10-09-2019

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 20sec Samson Stretch (each leg)

– 8 Pushups

– 8 Supermans

– 8 Pullups

Conditioning

Metcon (8 Rounds for time)

Every 90 seconds for 12 minutes

– 200m sprint
Score each 200m

Weightlifting

Bear Complex (Every 2min for 20min (10 sets))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Build to a heavy complex

10-08-2019

CrossFit Quest – CrossFit

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Weightlifting

Bench Press (10-8-6-4-2)

Build to a heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

– 10 Calorie Row

– 10 Alternating Pistol Squats
Scaled Pistol options:

– Heel on plate

– One leg behind the other

– Pistol to a box

– Feet together squat

10-07-2019

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Balance (7 x 3)

Snatch Balance (7 x 3)

Metcon

Metcon (Time)

5 Rounds (17min Cap)

– 7 Snatch (choice)

– 7 Pullups

* Snatch weight goes up each round

* Mens Rx:

115-135-155-185-205

* Womens Rx:

85-95-105-115-135
The goal is to increase weight each round. The Pullups should be unbroken. Don’t sandbag the weight. It’s not a lot of reps, move quick and efficient.

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon (Time)

Teams of 3

– 150 Front Squats (135/85) No Rack

– 150 Bench Press (135/85)

– 1.5 Mile Run (split by 200’s)

** 1 person works the other 2 rest and/or spot
Do all the Squats or Bench, then go to the other.

ALL barbell work must be finished before you start the run.