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Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 Good Mornings

20 Lunges

Into…

2 ROUNDS

10 Sumo Stance Good Mornings

10 Weighted Situps

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KB High Pulls

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Partner/Community Workout

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

1000m Row

– 100 Air Squats

800m Row

– 80 Air Squats

600m Row

– 60 Air Squats

400m Row

– 40 Air Squats

200m Row

– 20 Air Squats

Metcon

At Home (non partner)

Metcon (Time)

1 mile run

– 40 situps

– 40 air squats

800m run

– 30 situps

– 30 air squats

400m run

– 20 situps

– 20 air squats

200m run

– 10 situps

– 10 air squats
Rx+ perform in a vest

04032020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Front Squat (5 x 2 w/3 sec pause in bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

200m run

60 DUs/120 SUs

40 Sit-up

20 Pwr Cln (135/95)

10 HSPU

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

100m run

Then…

AMRAP 5:00

5/5 DB Deadlift

5/5 DB Push Press

5 Step Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alt. DB Hang Clean & Jerk

5 Burpee Box Jump Over

200m Run

(Score is Rounds + Reps)
DB Clean & Jerk Video:

https://youtu.be/ee0hJzll6wM

Optional Finisher

Metcon (No Measure)

2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)

04022020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Sumo Good Morning (5 x 5)

Sumo stance good morning with BB in back rack position.

Metcon

Metcon (No Measure)

24 EMOM

Min 1= 12/8 Cal Row

Min 2= 10 BJ (24/20)

Min 3= 10 Alt DB Snatch (50/35)

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

20 Jumping Jacks

10 Reverse Lunges (each leg)

10 Forward Lunges (each leg)

1 ROUND

20 Jumping Jacks

20 Mountain Climbers

20 Air Squats

10 Cossack Squats

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Cal. Bike or Row

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Bench or Floor Press

(barbell or dumbbells)

Mountain Climbers

04012020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bench Press (5 x 3)

Metcon

Metcon (Time)

4 RFT

8 DL (225/155)

10 T2B

12 Burpee OTB
Scale T2B w/ K2E or knee ups

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m run

– 10 good mornings

– 5 DB or KB Deadlifts

– :30/:30 Single Arm Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

– 200m Run

– 15 DB or KB Deadlifts

– :30sec (each arm)

DB or KB Overhead Hold

If you are using 2 DB or KB for the overhead hold, it is :30sec total overhead.
* if you have 2 DB or KB use both, for the DL & overhead hold.

** if you only have 1, switch arms at the 30sec mark

03312020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Shoulder Press (5×3)

Metcon

Metcon (No Measure)

10 EMOM

5 Pwr Snatch (95/65)

10 Push-up

Rest 3 Min Then

10 EMOM

7 KB swing (53/35)

7 WBs (20/14)
*Both movements to be done in 1 min*

If you fail to complete in one min, turn into an AMRAP.

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Single-Unders

MIN 2 – :40 Alt. Step-Ups

MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – :50 MAX Double-Unders (single unders if you don’t have DU)

MIN 2 – :50 MAX DB Step-Ups

MIN 3 – :50 MAX Plank Rotations

1 Round = 3:00 Rotation

(Score is Total Reps Each Round)
Plank Rotations Video:

https://youtu.be/VBd6DBVNUYg

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS (:20 ON / :10 OFF)*

MOVT 1 – Hollow Rocks

MOVT 2 – Sit-Ups

*Alternate movements each round b/t Hollow Rocks & Sit-Ups

(No Measure)