(832) 644-5022

06/17/2019

CrossFit Quest – CrossFit

Warm-up

15 mins to Stretch/Inc HR then work up to 60% of 1RM PS.

Weightlifting

Goals:

1. Every Rep needs to be at or above 60% of your 1RM.

2. Increase weight when you are comfortable and feel confident in your form.

Power Snatch (12×1)

EMOM 12 (60% or better)

Metcon

Goals:

1. This is a sprint so go fast

2. The pistols will determine your time so don’t burnout on the PS

Metcon (Time)

5 RFT

8 Power Snatch (95/65)

12 Alternating Pistols
MOD – (65/45) & 1 leg box squats

MOD 2 – (45/35) & Air Squats

Conditioning

Metcon (Time)

100 Sit-ups

(@ beginning and top of every minute perform 5 Pushups)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

– 10 Pull-ups

– 30 Box Jumps (24/20)

– 50 Kettlebell Swings (53/35)

– 70 KB Goblet Lunges (53/35)

– 90 Air Squats

– 70 KB Goblet Lunges (53/35)

– 50 Kettlebell Swings (53/35)

– 30 Box Jumps (24/20)

– 10 Pull-ups
* Split evenly

06/14/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Take 20mins to establish a heavy 2RM for the day

2. Between each set perform 5 Ring Dips

Back Squat (8×2)

Ring Dips (8×5)

Metcon

Goals:

1. 17min Cap – this is doable as long as you move intentionally

2. Cleans are Choice – Squat or Power (athletes choose)

3. This is intended to get heavy so push yourself in the later round to get to that heavy weight

Metcon (Time)

200m Run

10 Clean (95/65)

200m Run

8 Clean (135/95)

200m Run

6 Clean (155/115)

200m Run

4 Clean (185/125)

200m Run

2 Clean (205/145)
RX+

(135/95), (155/115), (185/125), (225,155), (255/175)

MOD

(75/55), (95/65), (115/75), (135/95), (155/115)

06/13/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

E2MOM 20

Goals:

1. Work up to a heavy double for the day – Not TnG

Squat Snatch (10×2)

Metcon

Goals:

1. Score is Total time including 3min Rest – Rest on your own and continue afterwards

2. This is a sprint with a good amount of rest in the middle – go fast

Metcon (Time)

20 PS (95/65)

20 HSPU

*3 min Rest*

20 HSPU

20 PC&J (95/65)
RX+

(135/95)

(4″/2″) Deficit HSPU

MOD

(75/55)

HRPU

Conditioning

Metcon (Time)

100 Situps

*to begin & at the top of every min perform 3 strict Pullups*
MOD – Ring Rows

06/12/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Gymnastics

Goals:

1. 15 mins to establish Max Height BJ – Perform 2 DBall Bear Hug Squats after each BJ

Max Height Box Jump (Distance)

Max Height Box Jump

Goblet Squat (2 reps after each BJ)

DBall Bear Hug Squats

Metcon

Goals:

1. Get the work done and rest for the remainder of the 5mins – *4 rounds

2. Do what you can – this WOD is designed to allow you sufficient rest – try to maintain consistency for all rounds.

Metcon (4 Rounds for time)

E5MOM 20

2 RC – 25 DU – 200m Run
RX+

4 RC – 50 DU – 200m Run

MOD 1

1 RC – 25 DU – 200m Run

MOD 2

2 Seated to Standing – 50 SU – 200m Run

Cool Down

Use the remaining time to work on mobility

06/11/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. Take 15-20mins to work up to a heavy complex for the day

2. Perform 5 DB rows on each arm after each set

Press Complex (10×1.1.1)

Push Press/Push Jerk/Split Jerk

Bent Over Row (10×5.5)

Metcon

Goals:

1. DL – Choose weight you can move efficiently (2 sets per round max)

2. Rig Work – Work on what you can do – push your limits (get uncomfortable)

Metcon (Time)

21 DL (185/125)

21 T2B

15 DL

15 Pullups

9 DL

9 C2B
RX+

DL (255/175)

21 C2B, 15 Bar MU, 9 Ring MU

MOD

DL (135/95)

21 Knee Raises, 15 Ring Rows, 9 Jumping C2B

Cool Down

Metcon (No Measure)

5 rounds (200m)

– walk to road & jog back

06/10/2019

CrossFit Quest – CrossFit

Warm-up

15 mins to inc HR/Stretch/work up to 60% of 1RM PC

Weightlifting

EMOM 12

Goals:

1. Start at 60% of 1RM and increase as desired – work up to a heavy single for the day.

Power Clean (12×1)

Metcon

Goals:

1. Sub 10 mins – This is a sprint

2. Unbroken on the Lunges

3. Be careful on the BJO – your legs will be tired so focus on getting on/over the box.

Metcon (Time)

20 Single Arm DB OH Lunge (35/20)

4 BJO (24/20)

16 DB OH Lunge

8 BJO

12 DB OH Lunge

12 BJO

8 DB OH Lunge

16 BJO

4 DB OH Lunge

20 BJO
RX+ (50/35) & (30/24)

MOD (25/15) & StepOvers

Conditioning

Metcon (Time)

5 RFT

100m Sprint

20 Russian Twist (45/25)

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Metcon (Time)

Teams of 2

100m Run

– 100 Wall Balls (20/14)

100m Run

– 80 Medball Situps

100m Run

– 60 Knees to Elbow

100m Run

– 40 Burpees

100m Run

– 20 Medball Pushups

100m Run
* Only 1 person runs each time. You will each run 3 total times.

06/07/2019

CrossFit Quest – CrossFit

Alex –

Happy Early Birthday and good luck in the Army. Stay safe and keep working hard.

CrossFit Quest Family

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Sub 15min for most – 20min Cap

2. Keep moving – intensity is key

3. No more then 2 sets for the DL and get through the DU as quickly as possible – quick transitions

Metcon (Time)

5 RFT

10 DL (225/155)

50 DU
MOD (135/95) & SUs

Accessory Work

15mins

Bent Over Row (5×10)

Chin-Ups (5×5)

Reverse Grip Pullups
STRICT

Conditioning

Goals:

1. Slowest round is your score

2. Push the pace and be consistent throughout

Metcon (Time)

E3MOM 9

200m Run

15 T2B
MOD – 100m and Knee Raises

06/06/2019

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. Thrusters – Unilateral Work helps work on balance and coordination

2. Box Jump Overs – figure out how to get through these efficiently – work on different techniques to see what works best

3. Rig Work – work on stringing these together

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Single Arm DB Thrusters (50/35)

20 BJO (24/20)

10 C2B
RX+ Bar MU

MOD 1 (30/20 DB), Step Overs, Jumping C2B

Weightlifting

Goals:

1. TnG – this is about moving weight and time under tension.

2. Hang Clean is Squat

Clean Progression (12×1)

(Power, Hang, Full Squat)
Touch & Go Only

Work to a heavy complex for the day

EMOM

Goals:

1. Work on your positioning and mobility (OHS)

2. Work on your core strength and positioning overhead.

Metcon (No Measure)

EMOM 10

Min 1 – 40sec OHS Hold (PVC)

Min 2 – 40sec dual DB OH hold (35/25)
MOD – lower the time domain each min and the load if necessary