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W.O.D.

Joe Montana

CrossFit Quest – CrossFit

Warm-up

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

10 min AMRAP

1 min machine of choice

5 Alt. V-ups (each side)

5 Knees to Elbows

3 Burpee

2 Pull Ups or 4 Ring Rows

**2. Workout Prep**

2 sets

5 Toes to Bar

3 Devils Press (Inc Weight Each Set)

1 Rope Climb or 3 Strict Pull Ups

Metcon

Time cap each set: 10 minutes

Target time each set: 7-9 minutes

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Perform fast, quick sets to avoid burning out on this movement. Once toes to bar are completed, rest without returning to Devils Press. Be weary of grip fatigue from the Devils press/T2B combo.

Rope Climbs: Modify to 2 zombie climbs per rx rope climb.

Devil’s press: Weight should be lighter than normal, move consistently through 8 reps without stopping. Modify weight of Dumbbells or perform a double Dumbbell snatch if you have difficulty with the prescribed movement.

Metcon (2 Rounds for time)

60 Toes to bar

*perform 8 Devils Press (35/25) every 2 minutes

**Start the workout with the Devils Press

– 2 min Rest –

12 Rope Climbs or 50 Strict Pull-Ups

*perform 8 Devils Press (35/25) every 2 minutes

**Start the workout with the Devils Press
Scaling option 1

60 Toes to bar

(perform 8 Devils Press (25/15) every 2 minutes)

rest 2:00 min

10 Rope Climbs or 40 Strict Pull-Ups

(perform 6 Devils Press (25/15) every 2 minutes)

Scaling Option 2

60 Hanging Knee Raises

(perform 8 Burpees every 2 minutes)

rest 2:00 min

60 Kettlebell Swings (light/moderate)

(perform 8 Burpees every 2 minutes)

Accessory Work

Bottom-Up Single Arm Standing KB Press (KB Bottom is facing the ceiling)

3×10 (Each Side)

Rear foot elevated DB Split Lunge

4×10 (Each Side)

John Elway

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-sec bike/row

5 scap pull-ups

5 kip swings

5 push-ups

10-sec handstand hold

**2. Workout Prep**

1 set

5/4 Calorie Bike/Row

3 Handstand Push-Ups

5 Pull-Ups

5/4 Calorie Bike/Row

Metcon

Time cap: 15 minutes

Target time: 8-10 minutes

Bike/Row: Calories are low enough that you can push the pace.

Handstand Push Ups: Attempt HSPU if you can perform 5 unbroken reps consistently. Keep sets to quick, fast reps. Movement can be modified to HSPU with feet on a box or double DB Shoulder to Overhead (50’s/35’s).

Pull-ups: Keep reps to fast, quick sets and avoid going to burnout. Movement can be modified to banded pullups, jumping pullups, or rings rows.

Metcon (Time)

20/15 Calorie Bike or 25/20 Cal Row

– Into –

21-15-9

Handstand Push-ups

Pull-Ups

– into –

20/15 Calorie Bike or 25/20 Cal Row
Scaling option 1

15/12 Calorie Bike or 20/15 Cal Row

Into

15-12-9

Handstand Push-ups

Pull-Ups

into

15/12 Calorie Bike or 20/15 Cal Row

Scaling Option 2

12/10 Calorie Row

Into

21-15-9

Dumbbell Push Press

Jumping Pull-Ups

into

12/10 Calorie Row

Accessory Work

DB Bench Press (3 x 5+5)

3 sets: 5 alt. reps (each side) + 5 reps double

*Build to a moderate weight and stay the same or build across all sets.

Chad

CrossFit Quest – CrossFit

Warm-up

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

2:00 Machine:

3 sets

10 Alternating Box Step Ups

30sec. Knee Plank

3 Inch Worms

Metcon

Time Cap – 50mins

Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. 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.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Remember the Titans

CrossFit Quest – CrossFit

Warm-up

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

3:00 Machine

-into-

3 Sets

5 Burpees

5 Jumping Squats

5 Kipping Knee Raises

**3. Workout Prep**

1 set

5 Toes to Bar

15 second Bike or Row (workout pace)

5 Wall Balls

15 second Bike or Row (workout pace)

Metcon

Time cap: 10 minutes (Each)

Target time: 6-8 minutes (Each)

Toes to bar: Perform toes to bar if you can consistently perform 5 reps unbroken. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.

Wallballs: Use a heavier weight ball than you typically do in a wallball metcons. Selected weight should allow you to complete at least 10 reps unbroken at a time.

Bike/Row: Complete calories every 2:00 minutes while you have remaining reps on toes to bar and wall balls. Calories should be completed within 30-45 seconds on each round.

Metcon (2 Rounds for time)

75 Toes to bar

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row. (including 0:00)

-rest 3 mins-

75 Wall Ball (30/20)

*Every 2 Minute on the Minute

15/12 Calorie Bike or Row (including 0:00)
Scaling option 1

For time:

60 Toes to bar or 75 Knee Raises

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Rest 3 mins

75 Wall Ball (20/14)

(Every 2 Minute on the Minute

12/10 Calories. (including 0:00)

Scaling Option 2

For time:

75 Sit Ups

(Every 2 Minute on the Minute

10/8 Calories. (including 0:00))

Rest 3 mins

75 Wall Ball Thruster (light)

(Every 2 Minute on the Minute

10/8 Calories (including 0:00))

Accessory Work

– 5-10 minutes of practice. During this time partner up and get some time being upside down.

– Kicking up, Headstands, Box Walks and forward rolls can still be practiced during this time.

Gridiron Gang

CrossFit Quest – CrossFit

Warm-up

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

10 min AMRAP

30-sec bike or row

10-sec sandbag hold or Front Rack Hold

5 Clean and Jerks (empty bar – build to working weight)

**2. Workout Prep**

– Partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight –

Metcon

Time cap: 30 minutes

Target time: 20-22 minutes

Bike or Run/Handstand Hold: Teams will work off 125/100 cal bike or 1600/1200m Run while partner holds handstand. If athlete cannot perform a handstand hold, allow them to either hold 2 dumbbells overhead or hold a plank position while their partner is is on the bike.

Clean and Jerks: Athletes should select a weight that is around 60% of their 1rm and should be able to perform 3-5 reps unbroken when fresh. Strategy for workout can either be small sets of touch and go reps or fast singles back and forth. Make sure that athletes are standing up all the way and elbows are ending in front of the bar rep is counted.

Row or Run/Sandbag Front Hold: Teams will work off 125/100 cal row or 1600m/1200m Run while partner holds Barbell in a front hold. Modify this movement by lowering weight or Farmer Carry hold with heavy dumbbells.

Metcon (Time)

125/100 cal Bike (OR 1600/1200m Run)

*Partner Holds Handstand

-into-

50 Clean and Jerks (155/105) (split as needed)

-into-

125/100 cal Row (OR 1600m/1200m Run)

*Partner Barbell Front Rack Hold (155/105)
Scaling option 1

Partner

100/80 cal Bike (OR 1400/1000m Run)

(Partner Holds Handstand)

into

50 Clean and Jerks (135/95) (split as needed)

into

100/80 cal Row (OR 1400/1000m Run)

(Partner Barbell Front Rack Hold (95/65))

Scaling Option 2

Partner

75/50 cal Bike (OR 1000/800m Run)

(Partner Holds Dumbbells Farmer Carry Style)

into

50 Power Cleans (light) (split as needed)

into

75/50 cal Row (OR 1000/800m Run)

(Partner Front Holds Barbell Front Rack Hold (light))

Air Bud

CrossFit Quest – CrossFit

Warm-up

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

3 min Machine

-into-

4 World’s Greatest Stretch (each side)

-into-

3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Fronts

3 Push Press

**2. Strength Prep**

Each lift should be given 10 minutes to work up to a Heavy Single. Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell).

**3. Workout Prep**

2 sets

10 Double Unders

3 Deadlifts

2 Strict Handstand Push Ups

1 Bar Muscle Up

Weightlifting

Snatch (1×1)

– 10 minutes to establish a 1RM Snatch

* Rest 60-90 seconds between sets *

Clean and Jerk (1×1)

– 10 minutes to establish a 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Metcon

Double Unders: Perform double unders if you can perform 20-30 reps at a time. Realistically, you should be completing all double under reps in 1-2 sets. If you cannot perform double unders, the same amount of reps in single unders.

Deadlift: Select a weight that will allow you to complete deadlifts in 1-2 sets each round. Weight should be around 40% of 1rm deadlift.

Strict HSPU: Attempt strict HSPU if you are able to complete 3 reps at a time. Modify this movement to kipping HSPU, HSPU with feet on a box, or double DB shoulder to overhead (50’s/35’s).

Bar Muscle Up: If you do not have bar muscle ups, have them perform burpee pull-ups.

Metcon (2 Rounds for reps)

Part A

8:00 Amrap

50 Double Unders

10 Deadlifts (185/135)

5 Strict Handstand Push-Ups

-rest 1:00 min after part A-

Part B

2:00 min Max Reps

Bar Muscle Ups
Scaling option 1

Part A

8:00 Amrap

48 Double Unders

10 Deadlifts (155/105)

4 Strict Handstand Push-Ups

rest 1:00 min after part A

Part B

2:00 min Max Reps

Bar Muscle Ups or Burpee Chest to Bar

Scaling Option 2

Part A

8:00 Amrap

50 Single Unders

10 Kettlebell Sumo Deadlifts

5 Dumbbell Push Press

rest 1:00 min after part A

Part B

2:00 min Max Reps

Burpee Pull Ups

Little Giants

CrossFit Quest – CrossFit

Warm-up

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

6 min AMRAP

30-sec easy row

8 Alternating Hang dumbbell cleans (lightweight – focus on transition)

8 Single Dumbbell Push Press (each)

**2. Strength Prep**

8 mins to work up to between 60-70% on Push Jerks.

**3. Workout Prep**

1 set

5/4 Calorie Row

4 Alternating Hang Dumbbell Clean and Jerks

5 Push Ups

Weightlifting

Push Jerk (5×3 (60-70%))

3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

– Rest 60-90 seconds between sets –

Metcon

Time cap: 18 minutes

Target time: 12-14 minutes

Row: Effort of first row around 70%. Row pace should allow to move directly to dumbbell and begin working.

Alt. Hang DB Clean and Jerk: Select a weight that will allow you to perform 20 reps at a time without putting down the DB.

Push-ups: Work off these reps in fast, quick set to avoid burning out. Ensure that chest is making clear contact with the floor and not just the upper portion of the abdomen. To modify this movement, perform pushups on an elevated surface such as a box or racked barbell (knee pushups not advised as they don’t transfer over as well to actual pushups as the elevated version). Great goal would be 20 reps every minute.

Metcon (Time)

40/30 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

80 Push-Ups

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

40/30 Calorie Row
Scaling option 1

30/24 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (35/25)

60 Push-ups

40 Alternating Hang Dumbbell Clean and Jerk (32/25)

30/24 Calorie Row

Scaling Option 2

25/20 Calorie Row

25 Alternating Hang Dumbbell Clean and Jerk (light)

50 Bar Push-ups

25 Alternating Hang Dumbbell Clean and Jerk (light)

25/20 Calorie Row

The Waterboy

CrossFit Quest – CrossFit

Warm-up

3 Sets

10 PVC Pass Throughs

5 Snatch Grip Shoulder Press (PVC)

5 Overhead Squats (PVC) with Hip Cycle or Banded

5 Kipping Knee Raises

**2. Strength Prep**

6 minutes to work up to between 60-70% on OHS

**2. Workout Prep**

5-4-3

GHD’s

Chest to Bar Pull Ups

Weightlifting

Overhead Squat (5×3 (60-70%))

3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

– Rest 60-90 seconds between sets –

Metcon

Time cap: 12 minutes

Target time: 8-10 minutes

GHD situp: Attempt GHD’s only if you are comfortable with this movement. Modify to GHD’s to strict abmat situps.

Chest to Bar: Should be modified to regular kipping pullups or jumping pullups/banded pullups/bodyweight rows if unable to maintain intensity.

Metcon (Time)

21-18-15-12-9-6-3

GHD’s OR Alternating V-Ups (36-30-24-18-12-6)

Chest to Bar Pull-Ups
Scaling option 1

18-16-14-12-9-6-3

GHD’s or Alternating V-Ups (42-36-30-24-18-12-6)

Chest to Bar Pull-Ups

Scaling Option 2

21-18-15-12-9-6-3

Sit Ups

Jumping Pull Ups or Ring Rows

Randy Moss

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

30-sec single/double unders

4 Box Step Ups (each side)

4-inch worms (reach through legs at top)

4 Double Dumbbell Clean and Push Press (lightweight)

**2. Workout Prep**

2 sets

5 Dumbbell Push Press

2 Box Jump Overs

5 Dumbbell Cleans

2 Box Jump Overs

Metcon

Target Round each set: Round of 12 reps +

Double Dumbbell Push Press: Must utilize push press and not a strict press or push jerk. Should select a weight that will allow them to hit 9+ reps unbroken.

Box Jump Over: Can clear box in one jump or jump to the top and down to the other side. If jumping on top of the box, do not have to fully extend before going down to the other side but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move fast.

Double Dumbbell Power Cleans: Should start with DB’s on outside of feet. Should select a weight that will allow to finish reps in 1-2 sets each round.

Metcon (1 Rounds for reps)

AMRAP 8 Minutes

3-6-9-12. . .

Double Dumbbell Push Press (2×50/2×35)

*10 Box Jump Overs (24/20) after each set Push Press

-Rest 5:00-

AMRAP 8 Minutes

3-6-9-12. . .

Box Jump Overs (24″/20″)

*10 Double Dumbbell Power Clean (2×50/2×35) after each set of Box Jump Overs
Scaling option 1

AMRAP 8 Minutes

3-6-9-12. . .

Dumbbell Push Press (2×35/2×25)

10 Box Jump Overs (20/16) after each set Push Press

Rest 5:00

AMRAP 8 Minutes

3-6-9-12. . .

Box Jump Overs (20″/16″)

10 Double Dumbbell Power Clean (2×35/2×25) after each set of Box Jump Overs

Scaling Option 2

AMRAP 8 Minutes

3-6-9-12. . .

Dumbbell Push Press (light)

10 Box Step Ups (20) after each set Push Press

Rest 5:00

AMRAP 8 Minutes

3-6-9-12. . .

Box Step Ups (20″)

10 Hang Double Dumbbell Power Clean (light) after each set of Box Step Ups

Accessory Work

Advance:

5 sets (10:00)

4-8 Shoulder Taps (total) + 5-10 Side Shuffle Steps (each direction)

3 Kick up to Handstand + Forward Roll

Intermediate:

5 sets (10:00)

4-8 Forearm Taps (total) + 4-8 Side Shuffle Steps (each direction)

3 Headstand + Forward Roll

Beginner:

5 sets (10:00)

4-8 Box Shoulder Taps (total) + 5-10 Box Side Shuffle Steps (each direction) or 1 Around the World (both ways)

3 Forward Rolls