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W.O.D.

06-15-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

5 Single DB Deadlifts (lightweight – each side)

5 Single DB Shoulder to Overhead (lightweight – each side)

5 Push-ups

Workout Prep

2 sets

4 Alternating Dumbbell Snatch (workout weight)

2 Burpee Over Dumbbell

Metcon

Stimulus is moderate to high pace. You should plan to go near unbroken on the dumbbell and find a steady pace to keep moving on the burpees. Goal is to push the pace without red-lining.

Metcon (Time)

10min CAP

30-20-10

– Alternating Dumbbell Snatch (50/35)

– Burpee over Dumbbell
Scaling Option:

30-20-10

– Alternating Dumbbell Snatch (35/25)

– Burpees

Weightlifting Prep

1 set (light barbell)

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

Weightlifting

Power Snatch (See Comments)

3 @ 70% 1RM Power Snatch

2 @ 75%

1 @ 80%

* rest 2:00 *

3 @ 75%

2 @ 80%

1 @ 85%

* rest 2:00 *

1 @ 85+%

* rest 1:00 *

1 @ 85+%

**Not Touch and Go. No more than 5-10sec between reps

06-14-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

6 minute AMRAP

– 30 seconds cardio of choice

– 4 Step Ups, build to box jumps

– 5 Muscle Cleans

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

Box Jumps (30/24)

2-4-6-8-10 . . .

Run

200m after each set of Box Jumps

* Run counts as 1 rep
Scaling Option 1:

Box Jumps (24/20)

Row 250/200

Scaling Option 2:

Box Step Ups (24/20)

Row 250/200

Weightlifting

Pause Power Clean + Squat Clean + Jerk Dip + Jerk ((1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.)

Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk
* Rest 60-90 secs between sets

06-12-2021

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Bear Complex (15min to build to a heavy complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

06-11-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

10 min AMRAP

– 100m Jog

– 30 sec Jump Rope (Singles into DUBS)

– 10 band pull aparts

– 10 Alternating Single-Arm Dumbbell Bench Press (Start light and build to workout weight)

Metcon

This workout will be done in 2 heats to accomodate class size and equipment. While Heat 1 does the METCON, Heat 2 will do the weightlifting.

Metcon (AMRAP – Reps)

12:00 AMRAP

6-12-18-24. . .

– Dumbbell Bench Press (50s/35s)

– 50 Double Unders (After each set)
Scaling option:

6-12-18-24. . .

– Dumbbell Bench Press (35s/25s)

50 Single Unders (After each set)

Weightlifting

Behind The Neck Jerk (12min to Build to a Heavy Single)

Accessory Work

OPTIONAL:

– 1 min pigeon pose (each side)

– 1 min seated QL stretch (each side)

https://www.youtube.com/watch?v=3QdpzAoIglI

– 1 min childs pose

06-10-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

– 1 min Cardio (choice)

– 5 Pushups

– 4 Step Ups (build into box jumps)

– 5 Single Arm Kettle Bell Swings eye level (light/each side)

– 10-sec handstand hold

Metcon

Stimulus is high intensity. You will be completing this workout with a partner. Partner 1 will go through 1 full round and then Partner 2 will go through 1 full round.

Intensity should be high. You will have good time to recover while your partner completes their round.

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18:00 AMRAP

– 100m Run

– 15 Kettlebell Swings (53/35)

– 10 Handstand Push-Ups

– 5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 1 full round (while partner 2 rests), then Partner 2 will complete 1 full round (while partner 1 rests).

Continue this pattern for 18min.
Scaled Option:

– 15 Kettlebell Swings (35/24)

– 10 Hand Release Pushups

– 5 Burpee Box Get Overs (24/20)

Weightlifting

Front Squat + Back Squat ((3×3) x 5 sets)

Complete your set of Front Squats, re-rack the bar, then immediately go into your Back Squats.
Rest 60-90 seconds between sets.

Go up in weight each set.

06-09-2021

CrossFit Quest – CrossFit

Warm-up

400m Run into…

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

Workout Prep

5min to build up snatch weight, then drop to starting weight.

Metcon

Stimulus is moderate intensity and steady pacing.

Be mindful of weight and base it off of percentages of your 1rm or perceived 1rm. Weights should follow: 40%, 55-60%, 70%, 80%. You are allowed to power or squat the snatch at any point.

Use hookgrip!

Additionally, be sure to load from the hips with each rep to avoid placing excessive strain on the low back.

Metcon (AMRAP – Reps)

15 min Amrap

– 30 Snatch (75/55)

– 30 Snatch (135/85)

– 30 Snatch (165/105)

– Max Snatch (205/135)

* Athletes may Power or Squat
Scaling option 1:

– 30 Snatch (65/45)

– 30 Snatch (95/65)

– 30 Snatch (135/95)

– Max Snatch (185/125)

Scaling Option 2:

**For Time**

– 30 Power Snatch (Bar)

– 20 Power Snatch (Little heavier)

– 10 Power Snatch (moderate weight)

– 5 Power Snatch (At a moderate/heavy weight)

Accessory Work

3 Rounds

– 5-8 Glute Ham Raises

– 10 Bulgarian Split Squat (each side)

– 10 Single Leg Barbell RDL’s (each)

https://www.youtube.com/watch?v=9Olk_5wPleg&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=11

06-08-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 30-sec row

– 30-sec assault bike

– 5 dynamic squat stretch

– 3 Clean Pull + 3 Hang Power Clean (Empty Bar)

Metcon

Stimulus today is high intensity. 3 separate sets (3 separate scores). Goal is similar scores across rounds or slightly faster for each round.

Metcon (3 Rounds for time)

Every 7:00 (3 sets)

18-14-10 (men)

15-12-9 (women)

– Calorie Row

15-12-9 (men)

13-10-8(Women)

– Calorie Bike
Run Option instead of Bike

300m-200m-100m

Weightlifting

Pause Power Clean + Squat Clean + Jerk Dip + Jerk ((1+1+1+1) x 3 Sets)

Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk
60-90sec between sets

Clean and Jerk (Perform 1 rep EMOM for 4min)

Try to add weight each lift

06-07-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

8min AMRAP

– :30sec Single Unders

– 4 Knees to Elbow

– 4 Dumbbell Power Snatches (each arm)/(build to workout weight)

– 2 Dumbbell Overhead Squats (each arm)

Metcon

2 different workouts where our intensity is set at moderate (Slightly high) with steady pacing. A lot of grip and a lot skill mixed into these 2 amraps.

You have 4 minutes of rest so this means you can push the pace a little higher than normal.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

16 Toes to bar

12 Alternating Dumbbell squat snatches (50/35)

-Rest 4 Minutes-

THEN…
Scaling option:

AMRAP 8 Minutes

– 12 Hanging Knee Raises

– 12 Alternating Dumbbell squat snatches (35/25)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

48 Double unders

6 Bar muscle-ups
Scaling Option:

AMRAP 8 Minutes

48 Single unders

6 Jumping Chest to Bar or Jumping Chin Over Bar

Weightlifting

Mayhem Snatch Skill Complex 1 (**See Comments**)

Snatch Grip Deadlift + Snatch Pull (From the ground) + Squat Snatch:

– (1+1+1) @ 65% 1RM Snatch

– (1+1+1) @ 70% 1RM Snatch

– (1+1+1) @ 75% 1RM Snatch

*Rest 2 minutes between sets *

Partner WOD

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

5 sets

20 sec. Bike or Row (build to workout pace)

2 Power Cleans (build to workout weight)

Metcon

Metcon (Time)

Teams of 2

For Time:

– 85/65 Calorie Bike or 100/75 Calorie Row

– 40 Power Cleans (185/115)

– rest 5:00 –

For Time:

– 100/75 Calorie Row or 85/65 Calorie Bike (Pick the opposite of what you did the first time.)

– 100 Shoulder to Overhead (115/85)

* Split reps as desired *

06-04-2021

CrossFit Quest – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then

Every 2min x 4 (8min)

4 Burpees

5 Wall Balls

6 Situps

Metcon

Stimulus for the workout is moderate intensity with sheer grit and grind. You will be tested mentally on this one with how long you are willing to hold on with the Carry and big sets of Wall Balls.

Metcon (Time)

TIME CAP: 20min

3 Rounds

– *200ft Farmer Carry (AS HEAVY AS POSSIBLE)

– 30 Medball Situps

– 30 Wall Balls (20/14)

* carry to the end of the parking lot and back

Rx+ GHD Situps

Accessory Work

3 rounds

15 Dumbbell Bench

10 Strict or Banded Pull-ups

-into-

3 rounds

15 Barbell Curls

15 DB Tricep Extension (each side)