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W.O.D.

Dinner Rolls

CrossFit Quest – CrossFit

Warm-up

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

5:00 Machine (30 moderate/30 slow)

-into-

3 sets

10 Alternating Box Step Ups

10 Banded Pull Aparts

5 Scap Pull Ups

**2. Workout Prep**

2 set

10-second machine (workout pace)

10m Dumbbell Front Rack Walking Lunge

3 Strict Pull-Ups

– rest 30 seconds between sets –

Metcon

Score is number of Strict Pull-Ups each set.

Target number of Reps each set: 12+ reps

Bike/Row: Low calories mean push the pace. Keep this under 45 seconds (ideally 35 seconds).

Double Front Rack Walking Lunge: Lunge is done with two dumbbells in the front rack. Grip standard requires a hand be kept on each dumbbell at all times and athletes cannot “dump” the weights to the floor. Select a weight that will allow you to complete 50ft unbroken. Very important that you stay moving through the lunge to have sufficient time for pull ups.

Strict Pull Ups: Focus on small sets from the beginning of this AMRAP. Modifications include banded pull-ups or ring rows.

Metcon (5 Rounds for reps)

5 Sets:

AMRAP 2:00

12/10 Cal Bike or 15/12 Cal Row

50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Max Strict Pull-Ups

-Rest 2:00 between sets-
Scaling option 1

5 Sets:

AMRAP 2:00

10/8 Cal Bike or 12/10 Cal Row

50ft Front Rack Double Dumbbell Walking Lunge (35s/25s)

Max Strict Pull-Ups

(Rest 2:00 between sets)

Scaling Option 2

5 Sets:

AMRAP 2:00

10/8 Cal Bike or 12/10 Cal Row

10 Single Dumbbell Step Ups (20in)

Max Ring Rows

(Rest 2:00 between sets)

Black Friday

CrossFit Quest – CrossFit

Warm-up

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

3 sets

1 min row (easy pace)

5 Alt. V-ups (each side)

5 Wallballs (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

**2. Workout Prep**

1 set

5/4 Calorie Row

3 Toes to Bar

5 Wall Balls

3 Power Cleans (80% of Workout Weight)

1 Muscle Up or Burpee Pull-Ups

Metcon

Target number of Reps: 130+

Row: Women will do 48 cals to start the WOD. Keep effort on the row around 70%. Goal should be to finish the row under 3 minutes.

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Perform fast, quick sets. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. A great goal pace should be 10-15 reps every 30 seconds (20-30 reps a minute).

Wall balls: Select a weight that allows you to complete 10-15 reps at a time. This is the part of the workout where fatigue will really start to set in.

Power Cleans: Select weights you can realistically do for 10+ touch and go reps with, but fast singles would be a safe and efficient option in this type of workout and at the given point. Less than 60% on the barbell.

Muscle Ups: Modify this movement to Bar Muscle Ups, burpee chest to bar pullups or burpee pullups. (1 rep here is so crucial in the Open score). This is also a great opportunity for you to get your first muscle up!!!.

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaling option 1

AMRAP 14 Minutes

50/40 Calorie Row

50 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9′)

30 Power Cleans (95/65)

20 Muscle Ups or Burpee Pull-Ups

Scaling Option 2

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Pull-Ups

Weightlifting

DB Strict Press (3×10 (each side))

Perform these seated on a box or bench

Thanksgiving

CrossFit Quest – CrossFit

Warm-up

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

3 sets

30-sec bike or row

5 Deadbugs (each side)

5 Bird Dogs (each side)

5 Snatch Grip Deadlifts

5 High Pulls

5 High Hang Muscle Snatch

5 Overhead Squats

-into-

2 sets (Empty Barbell)

3 Muscle Snatch

3 Overhead Squats

3 Squat Snatch

**2. Workout Prep**

5 mins to build up to workout weight.

Metcon

Time cap: 14 minutes

Target time: 8-10 minutes

Bike/Row: Use the machine as a “breather” in between squat snatch sets. Goal should be to keep pace around 60 seconds.

Squat Snatch: Use a weight that is challenging but still allows for consistent pacing. Weight should be around the 70% range and completed in singles while looking to hit a rep every 6-8 seconds.

Metcon (Time)

15/12 Cal Bike or 20/16 Cal Row

10 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

8 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

6 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

4 Squat Snatch (165/110)

15/12 Cal Bike or 20/16 Cal Row

2 Squat Snatch (165/110)
Scaling option 1

15/12 Cal Bike or 20/16 Cal Row

10 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

8 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

6 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

4 Squat Snatch (135/95)

15/12 Cal Bike or 20/16 Cal Row

2 Squat Snatch (135/95)

Scaling Option 2 (Beginner)

5 rounds

12/10 Cal Bike or 16/12 Cal Row

10-8-6-4-2

Power Snatch (light)

Gymnastics

Chin-Ups (5×10)

Reverse Grip Pullups

Push-ups (5×10)

These are to be done as deficit (2 plates on the floor and hand on them – chest touches ground between them)

Sweet Potato Casserole

CrossFit Quest – CrossFit

Warm-up

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

5 min AMRAP

1 round of rowling

(5 max burpee penalty)

3 Box Step-ups (each side)

**2. Workout Prep**

1 set

5/4 Calorie Row

2 Burpee Box Jump Overs

100m Run

Metcon

Time cap: 6 minutes

Target time: 4:00 – 5 minutes

Row/Run: Work at 70-75% capacity and move directly to the burpee box jump overs when complete.

Burpee Box Jump Overs: Use a height box that is not intimidating to jump on. Movement can be modified to burpee box stepovers.

Metcon (6 Rounds for time)

6 sets (Every 7:00)

Odd Sets (Sets 1, 3, and 5)

21/16 Calorie Row

6 Burpee Box Jump Overs (24/20)

15/12 Calorie Row

6 Burpee Box Jump Overs (24/20)

9/7 Calorie Row

Even Sets (Sets 2, 4, and 6)

200m Run

6 Burpee Box Jump Overs (24/20)

150m Run

6 Burpee Box Jump Overs (24/20)

100m Run
Scaling option 1

6 sets (Every 7:00)

Odd Sets

18/14 Calorie Row

6 Burpee Box Jump Overs (20)

12/10 Calorie Row

6 Burpee Box Jump Overs (20)

8/6 Calorie Row

(Even sets:Run as above)

Scaling Option 2

6 sets (Every 7:00)

12/10 Calorie Row

6 Up Down + Step Up

10/8 Calorie Row

6 Up Down + Step Up

8/6 Calorie Row

Accessory Work

Barbell Box Stepups 3×10 (each side)

Standing Barbell Calf Raise 4×15-20

Turkey & Dressing

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

5 Floor Plates Press

10 Heel to Toe Rocks

10 Alternating Plate Toe Taps (each side)

5 Down Dog/Seal Pose Transitions

**2. Workout Prep**

1 set

10 Double Unders

5 Push-Ups

Metcon

Time cap each set: 2:30

Target time each set: 1:45 – 2:15

Double Unders: Movement can be modified to the same number of single unders. Cut off should be 90 seconds to keep pace to finish within the target time.

Push Ups: Approach pushups in fast, quick sets. Movement can be modified to pushups on the side of a box or a racked bar or floor plate press (55/45).

Metcon (5 Rounds for time)

5 sets

100 Double Unders

30 Push-Ups

– Rest 1:00 between sets –
Scaling option 1

5 sets

75 Double Unders

25 Push-Ups

Rest 1:00 between sets

Scaling Option 2

5 sets

100 Single Unders

25 Bar Push-Ups

Rest 1:00 between sets

Accessory Work

STRICT Pull-Ups (5×7)

Bent Over Row (4×10)

Give Thanks

CrossFit Quest – CrossFit

Warm-up

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

8 min AMRAP

5 DB Deadlifts (each side – touch between feet)

4 DB Snatches (build in weight – build across)

5 Tempo Air Squats (3 seconds down/fast up)

4 Broad Jump

**2. Workout Prep**

3 sets

5 Air Squats

2 Dumbbell Snatch (build up to workout weight)

Metcon

Time cap: 12 minutes

Target time: 7-9 minutes

Air Squats: Pacing on first set of 75 should take the heavy Dumbbell snatches into consideration. Sets of 20-25, stopping momentarily to shake the legs out, and then continuing is a solid strategy. Pacing wise we want to see around 15-20 air squats every 30 seconds (30-40 a minute).

Dumbbell Snatch: The weight is heavy today and very likely plan on doing reps in singles, taking the dumbbell to the floor, and then transition on the floor before lifting again. NEVER DROP THE DUMBBELL!!!!.

Metcon (Time)

75 Air Squats

25 Alternating Dumbbell Snatches (75/55)

75 Air Squats
RX+

75 Air Squats

25 Alternating Dumbbell Snatches (90/75)

75 Air Squats

Scaling option 1

For Time:

75 Air Squats

25 Alternating Dumbbell Snatches (55/45)

75 Air Squats

Scaling Option 2

For Time:

50 Air Squats (to a target)

25 Alternating Dumbbell Snatches (light)

50 Air Squats (to a target)

Weightlifting

DB Bench Press (4×10)

Tricep Kickbacks (4×10 (Each Side))

DB Tricep Kickbacks

Emmitt Smith

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-second single unders

5 Sandbag Cleans (lightweight – focus on transition) or 5 empty bar Power Cleans

10 yd sled push or 4 Lunge forward + Step Back Lunge (each leg)

10 yd sled pull

**2. Workout Prep**

– With Partner –

2 sets (each/ 1:1)

5/4 Calorie Ski or 10 Double Unders

1 Sandbag Clean or 2 Power Cleans (add weight to each set)

10-yard Sled Push (empty) or 4 Jumping Split Lunges

Metcon

Time cap: 30mins (3mins/Set)

Target time: 18-23mins (1:45-2:15/Set)

DUs: Goal is sub 30 seconds!

Power Cleans: Choose a weight you can consistently go back-to-back on reps with minimal rest.

Jumping Lunges:. As with the previous two movements, focus on consistent breathing and continue to focus on getting breath under control.

Metcon (Time)

Teams of 2

5 Rounds (each/1:1)

60 Double Unders

5 Power Cleans (185/125)

20 Jumping Split Lunges
Scaling option 1

5 Rounds (Work:Rest – 1:1)

50 Double Unders

5 Power Cleans (155/105)

20 Jumping Split Lunges

Scaling Option 2

5 Rounds (Work:Rest – 1:1)

50 Single Unders

8 Power Cleans (light/mod)

16 Walking Lunges

Ray Lewis

CrossFit Quest – CrossFit

Warm-up

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

3 sets

100m Run

5 down dog/seal pose transition

5 World’s Greatest Stretch (each side)

**2. Workout Prep**

1 set

100m Run

4 Bar Facing Burpees

Metcon

Time cap each set: 90 Seconds

Target time each set: Sub 60 seconds

Run: Run 200m on rounds 1,3,5,7 and 9. Effort should be moderate high. You should be finishing the run no later than 1:20. Modify to 250m Row if needed.

Burpees: Perform burpees on rounds 2,4,6,8, and 10. You can modify this movement by stepping over the bar or doing regular burpees. Goal should be getting at least 20 seconds of rest on burpee rounds consistently.

Metcon (10 Rounds for time)

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 15 Bar Facing Burpees
Scaling option 1

10 Sets (1 set every 2 minutes)

Odd set: 200m Run

Even Sets: 12 Bar Facing Burpees

Scaling Option 2 (Beginner)

10 Sets (1 set every 2 minutes)

Odd set: 100m Run

Even Sets: 10 Up Downs + Step Over Bar

Accessory Work

Bent Over Row (4×10)

DB Hammer Curl (4×10 (each side))

Standing Alternating DB Hammer Curl

Kelly

CrossFit Quest – CrossFit

Warm-up

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

High Knees (Down & Back)

Butt Kicks (Down & Back)

Inch Worms (Down) – Lunges w/Twist (Back)

5 Pushups

10 Situps

10 Air Squats

*3-5mins of stretching

**2. Workout Prep**

3 sets

50m Run (workout pace)

5 Wall Balls (add weight each set)

3 Box Jump + Step Down

* 30 second rest between sets *

Metcon

Time cap: 35 minutes

Target time: 22-25 minutes

Run: Pacing should be steady and not aggressive, especially off the start. Sub 500m Row or 1/2mile Bike.

Box Jumps: Select a height box that is not intimidating to jump to when they are fresh. Jumping down and resetting or stepping down is suggested as rebounding is normally only reserved for competition or competition prep. Must show full extension and control on top of the box before coming down for the next rep.

Wall balls: Select a weight that will allow you to complete 10-15 reps at a time.

Pacing goals:

400m: 2:00 or less

Box Jumps: 15-20 reps every min (90 second goal)

Wall Balls: 10 reps every 30 seconds (90 second goal)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaling option 1

5 rounds:

Run 400m

30 Box Step Ups (20/16)

30 Wall Balls (14/10)

Scaling Option 2

5 rounds:

Run 200m

30 Lunges

30 Air Squats

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Walter Payton

CrossFit Quest – CrossFit

Warm-up

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

3:00 Row

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

**2. Workout Prep**

1 sets each (1:1 with a partner)

15-second Row (workout Pace)

2 Squat Snatch

Metcon

Time cap: 28mins (2min per set)

Target time: 21-24mins

Row: Push to a pace that is a little more aggressive (80%+) than average but allow for a smooth transition to the bar. Goal for the row should be sub 60 seconds and look to scale if athletes struggle early on to hit this stimulus.

Squat Snatch: Weight should be around 55-60%. Weight should allow for Touch and Go! Reps, but for the sake of consistency, recommend fast singles. Scale weight, Power Snatch, or Cleans to help stay aggressive and moving.

If you don’t have a partner then rest 1:1 or go every 4 minutes.

Metcon (Time)

7 Sets (each)

300/250m Row

7 Squat Snatch (135/95)

-Partner 1 complete full rounds before switching with Partner 2-
Scaling option 1

7 Sets (each)

250/200m Row

7 Squat Snatch (115/80)

(Partner 1 complete full rounds before switching with Partner 2)

Scaling Option 2

7 Sets (each)

200/175m Row

7 Power Snatch (light) or Power Clean

(Partner 1 complete full rounds before switching with Partner 2)