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Great Barrier Reef

CrossFit Quest – CrossFit

Warm-up

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

3 Sets

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Weightlifting

Clean and Jerk (10×5)

EMOM 10 – Perform 5 TnG Power Clean and Push Jerk Reps

Metcon

Target number of Reps each set: 45+/35+

Coaches: Set clock for 6 – 2 min rounds with 1 min rest between

Row: Athletes should adjust damper to between a 6-8 setting. Pacing should be kept around 75%-80% effort.

Push Ups: Athletes should approach push ups in fast, quick sets.

Metcon (6 Rounds for reps)

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Push-Ups

-Rest 1 Minute-
Independence

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Push-Ups

Rest 1 Minute

Liberty

6 Rounds:

1 Minute Max Calorie Row

1 Minute Max Bar Push-Ups (OR Knee Push-Ups)

-Rest 1 Minute-

Paricutin Volcano

CrossFit Quest – CrossFit

Warm-up

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

10 min AMRAP

30 seconds Single Unders + 5 Double Unders

5 Deadbugs (each side)

5 Birddogs (each side)

5 Dumbbell Goblet Squat (lightweight)

5 Up Downs to seal pose

Metcon

Double Unders: Unbroken if possible but may want to break these up into 2 sets. If athletes cannot consistently perform double unders, have them modify to single unders or perform plate hops to a 10lb hi-temp.

Dumbbell Front Squats: Athletes will use two dumbbells. Dumbbells can be racked in any fashion on the shoulder or traps. Weight selected should allow athletes to complete a challenging set of 15 unbroken reps each round.

Burpee over dumbbells: Movement starts with a burpee and then a jump over both dumbbells. Athletes can perform burpee and jump either facing or lateral to dumbbell.

Metcon (Time)

5 Rounds

60 Double Unders

15 Dumbbell Front Squats (2×50/2×35)

10 Burpees over Dumbbells
Independence

5 Rounds

50 Double Unders

15 Dumbbell Front Squats (2×35/2×25)

10 Burpees over Dumbbells

Liberty

5 Rounds

60 Single Unders

15 Single Dumbbell Front Squats (light)

10 Up Downs

Cool Down

1min Couch Stretch (Each Side)

1min Pigeon Stretch (Each side)

1min Seated Straddle

1min Lizard Pose (Each Side)

Diane

CrossFit Quest – CrossFit

Warm-up

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

3 sets

3 Good Mornings

5 Back Squats (empty bar- build across sets)

5 Pushups

:30 sec Handstand Hold

Weightlifting

Back Squat (5×5 @ (70%) – E2MOM 10)

Complete 5 Reps @ 70% E2MOM for 10 mins

Metcon

This is one of our benchmark WODs on the board – push yourself and lets see some PRs

Time Cap – 10 mins

Target Time – 4-6mins

Deadlift: Goal is to complete all sets unbroken or 2-3 fast sets

Handstand Pushups: If athletes can complete 5 reps unbroken then they should attempt HSPU. Athletes that have HSPU but not efficient should complete 2/3 of reps RX to maintain intensity. Modify to pike HSPU or HRPU.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Independence

21-15-9

Deadlifts (185/125)

HSPU (2 Mats)

Liberty

15-12-9

Deadlifts (light)

Hand Release Pushups

Accessory Work

Superset x 5

10 FR Lunges + 5 Strict Pullups

Who you gonna call?

CrossFit Quest – CrossFit

Warm-up

4 sets

100m Row

5 Wallballs (focus on arm cycling/breathing)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

Metcon

Time cap: 15 minutes

Target time: 10-12 minutes

Sumo Deadlift High Pulls: Weight should be light enough where athletes can go unbroken.

Wall balls: Weight selected should allow for reps to be completed unbroken or, at the very most, 2 sets.

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65)

15 Wall Balls (20/14)
Independence

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (85/60)

12 Wall Balls (20/14)

Liberty

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull (light)

15 Wall Ball Thrusters (light)

Weightlifting

DB Strict Press (4×10)

19.3 (Open Retest)

CrossFit Quest – CrossFit

Warm-up

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

200m Run

-into-

3 sets

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)

Weightlifting

Deadlift (5×5 (65%) – E2MOM 10)

E2MOM 10

Complete 5 DL @ 65% of the heavy single from last week.

Metcon

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
Independence

For time

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

Liberty

For time

200′ Single Dumbbell Walking Lunge (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

200′ Bear Crawl

Mockingbird

CrossFit Quest – CrossFit

Warm-up

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

10 min AMRAP

100m Run

10 PVC Pass-throughs

10 Alternating V-Ups

10 Ring Rows

3 Broad Jumps

Metcon

Time cap: 22 minutes

Target time: 16-18 minutes

Air Squats: Pace should be controlled and idea is to go unbroken or 2-3 sets each round if possible

Medball situps: Hold medball in the front of the body (do not use the ball to swing from overhead)

Pull-ups: Athletes should aim for fast, quick sets to avoid burnout on this movement. Modify this movement to banded pull-ups or jumping pull-ups.

Metcon (Time)

4 Rounds

40 Air Squats

20 Medball Situps (Hold in front)

20 Pull-Ups
Independence

4 Rounds

30 Air Squats

15 Medball Situps (Hold in front)

15 Pull-Ups

Liberty

4 Rounds

30 Air Squats

15 Situps

15 Ring Rows

Cool Down

10-15mins to work on mobility

Pegeon Stretch

Couch Stretch

Thread the Needle

Twisted Cross

Seated Straddle

Echo

CrossFit Quest – CrossFit

Warm-up

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

400m Run

– into –

AMRAP 10

4 Lunges w/Twist

5 Snatch Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Power Snatch

Weightlifting

Power Snatch (10×5 (EMOM 10))

EMOM 10 – Perform 5 TnG PS

Weight should remain the same throughout

Metcon

Time cap: 20 minutes

Target time: 14-16 minutes

Rope Climbs: Athletes should choose the rope climb version if they are proficient at this movement. Demonstrate the effectiveness of locking the feet, standing, and then regripping with the hands. Modify to 2:1 Zombie Cimbs

Row: Athletes should row at around a 70% pace.

Clean and Jerk: Athletes should use a weight that they can touch and go for 5-7 reps (60-65% of 1 RM) OR the same weight that they would use for the workout “Grace”.

Metcon (Time)

10 Rope Climbs

40/32 Calorie Row

30 Clean and Jerks (135/95)
Independence

7 Rope Climbs

40/32 Calorie Row (each/same time)

30 Clean and Jerks (95/65)

Liberty

10 Burpee Pull Ups

30/24 Calorie Row (each/same time)

30 Alternating Dumbbell Clean and Jerks (light)

Kingpin

CrossFit Quest – CrossFit

Warm-up

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

3 sets

30-sec singles/doubles

3 Front Squats (empty bar)

3 Shoulder to Overhead (empty bar)

3 Thrusters (empty bar)

3 World’s Greatest Stretch (each side)

Metcon

Time cap: 3 minutes

Target time: Sub 2:00

Coaches: Set the Clock for 4 round of 5 mins each. The workout is supposed to be a mental test for your athletes. The focus is to stay calm, controlled on the two movements while remaining unbroken.

Double Unders: Modify to 1.5 times singles unders if athletes are unable to perform double unders

Thrusters: Bar will start on the floor. Breathing with each rep will assist with core engagement and pacing. Allow athletes to modify to lighter weight or to dumbbells if mobility is an issue. We need to select a weight that gives us the best chance to stay unbroken! challenging but still doable with reaching failure.

Metcon (4 Rounds for time)

100 Double Unders

20 Thrusters (95/65)

– @5:00 –

90 Double Unders

18 Thrusters (95/65)

– @10:00 –

80 Double Unders

16 Thrusters (95/65)

– @15:00 –

70 Double Unders

14 Thrusters (95/65)
Independence

80 Double Unders

20 Thrusters (75/55)

@5:00 –

70 Double Unders

18 Thrusters (75/55)

@10:00 –

60 Double Unders

16 Thrusters (75/55)

@15:00 –

50 Double Unders

14 Thrusters (75/55)

Liberty

100 Single Unders

20 Dumbbell Thrusters (light)

@5:00 –

90 Single Unders

18 Dumbbell Thrusters (light)

@10:00 –

80 Single Unders

16 Dumbbell Thrusters (light)

@15:00 –

70 Single Unders

14 Dumbbell Thrusters (light)

Weightlifting

Bench Press (5×5 (65%) E2MOM 10)

Complete a set every 2 mins with 65% of last weeks heavy single

Hawk Eye

CrossFit Quest – CrossFit

Warm-up

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

3 sets

5 Back Squats (empty bar- build across sets)

30-sec row (easy pace)

5 Box Step-ups (each side)

Weightlifting

Back Squat (5×5 (65%) – E2MOM 10)

All Sets at 65% of Heavy Single from last week – Complete a set every 2mins

Metcon

Time cap each set: 3 minutes

Target time each set: 1:45 – 2:15

Row: Athletes should adjust damper to between a 6-8 setting. Due to low/moderate calorie requirement each round, athletes can push the pace a little but should be ready to move directly into box jumps without excessive rest.

Box Jumps: Athletes must show full control and full extension on top of the box before coming down. Jumping down and resetting or stepping down is suggested as rebounding is normally only reserved for competition or competition prep. Modify to a lower height box or box step-ups.

Deadlifts: Weight selected should be around 50% of 1rm and allow for reps to be completed in 1 semi-challenging unbroken set or 2/3 fast sets.

Metcon (5 Rounds for time)

Every 4:00 (5 sets)

15/12 Calorie Row

15 Box Jumps (24″/20″)

15 Deadlifts (185/125)
Independence

Every 4:00 (5 sets)

12/10 Calorie Row

15 Box Jumps (20″/16″)

15 Deadlifts (155/105)

Liberty

Every 4:00 (5 sets)

10/8 Calorie Row

10 Box Step Ups (20″/16″)

10 Kettlebell Sumo Deadlifts (light-moderate)

Aunt May

CrossFit Quest – CrossFit

Warm-up

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

400m Run

– into –

3 sets

10 Russian Kettlebell Swings

100′ Sled Push (empty)

5 Pike Push-Ups

20 second Dball/Sandbag Hold (moderate weight)

Metcon

Time Cap: 266666mins

Kettlebell Swings: American swing, ending with the bottom of the KB facing the ceiling. Modify this movement by lowering the weight or swinging to eye level. Transition anytime as needed.

Sled or Bike: This is a grind. Transition when you can not when you have too.

HSPU: Athletes should attempt HSPU is they can perform 5 unbroken reps consistently. Movement can be modified to HSPU with feet on a box or double Dumbbell Shoulder to Overhead (50’s/35’s).

Sandbag or Farmers Carry: Short, quick steps to keep core engaged. Sandbag must be performed in the front hold and cannot be carried on the shoulder.

Metcon (Time)

Teams of 2

150 Kettlebell Swings (53/35)

400′ Sled Push (2×45/1×45) or 80/65 Calorie Bike

100 Handstand Push-Ups

400’ Dball Carry (100/80) or Farmer Carry (75s/55s)
Teams of 2

150 Kettlebell Swings (53/35)

80/65 Calorie Assault Bike

100 Handstand Push-Ups

400’ Dball Carry (100/80) or Farmer Carry (75s/55s)