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W.O.D.

Jerry Rice

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**

Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be form and working on transitioning from one lift to the next.

**3. Workout Prep**

Every 20 seconds (3 sets)

2 Burpee to Bar

Weightlifting

Snatch (5×1 (60-75% of 1RM))

Snatch:

Perform 5 singles within 60-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Clean and Jerk (5×1 (60-75% of 1RM))

Clean and Jerk:

Perform 5 singles within 60-75% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Metcon

Target number of Reps: 80+

Burpee to bar: Standard burpee underneath a target that is 6 inches away from the fingertips when an athlete is standing tall with arms extended overhead. Must contact target with both hands. If one or both hands miss, the jump must be redone (but not the burpee).

Coaches: Rich got 140 back in 2012, which paces out to 20 per minute.

Metcon (AMRAP – Reps)

7:00 Amrap

Max Burpee to bar (6in target)
Scaling Option

7:00 Amrap

Max Up Downs

Ronald Acuna Jr.

CrossFit Quest – CrossFit

Warm-up

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

3 sets

10 PVC Pass Throughs

5 PVC Around the world (Left and Right)

5 Russian KB Swings

5 KB DL

**3. Workout Prep**

2 sets

1 Rope Climb (1 Pull)

10ft Kettlebell Lunge

5/4 Calorie Row

Metcon

Time cap: 12 minutes

Target time: 8-10 minutes

Rope Climbs: Goal should be 1 climb every 15-30 seconds

Double Kettlebell Front Rack Lunge: Hold two KB’s in the front rack. KB’s cannot be stood on end on top of the shoulder and should be supported by the front rack position, meaning KB’s will be racked on top of the arms with knuckles touching each other in front of the body.

Row: Pacing on this row will be a moderate pace due to the difficulty of the KB front rack lunge.

Metcon (Time)

5 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)

30/24 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)

5 Rope Climbs
Scaling option 1

4 Rope Climbs

100ft Double Kettlebell Front Rack Walking Lunge (2×35/2×25)

25/20 Calorie Row

100ft Double Kettlebell Front Rack Walking Lunge (2×35/2×25)

4 Rope Climbs

Scaling Option 2

5 Zombie Rope Climbs

100ft Walking Lunge

20/15 Calorie Row

100ft Walking Lunge

5 Zombie Rope Climbs

Weightlifting

DB Bench Press (4×12)

Accessory Work

GHD Hip Extensions (5×20)

Jose Altuve

CrossFit Quest – CrossFit

Warm-up

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

5:00 Machine (Little longer today, Start slow and build pace)

3 rounds

20 Plate Hops

10 Banded Squats (Hip-Cycle)

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Knees to Elbows

**2. Workout Prep**

2 sets

10 Double Under

5 Overhead Squats (add weight each set)

3 Toes to Bar

Weightlifting

3 Position Power Clean (1×1+1+1)

– Ground – Low Hang (Below Knee) – Hang (Above Knee)
12-15 mins to work up to a heavy

**Complex has to be unbroken

Metcon

Time cap: 22 minutes

Target time: 16-18 minutes

Double unders: Sub the same number of singles for doubles. No more then 2:30 per set.

Overhead Squat: Weight selected should allow you to get required reps done in 2-3 sets. If you have mobility issues, go a little heavier than what your overhead squat weight would be and perform front squats.

Toes to Bar: More than likely the most challenging movement in this workout. Look for small/quick sets (3-4). Modify with knees to elbow, kipping knee raise, strict knee raise, v-ups, or lying toes to rig.

Metcon (Time)

2 Rounds

100 Double Unders

25 Overhead Squats (95/65)

100 Double Unders

25 Toes to Bar
Scaling option 1

2 Rounds

75 Double Unders

25 Overhead Squats (75/55)

75 Double Unders

15 Toes to Bar

Scaling Option 2

2 Rounds

50 SIngle Unders

25 Wall Ball Front Squats (light)

50 Single Unders

25 Abmat Sit Ups

Dick Butkus

CrossFit Quest – CrossFit

Warm-up

6 min AMRAP

100m Jog

10 sec handstand hold

5 Ring Row

5 Strict Press (empty bar)

**2. Workout Prep**

1 set

100m Run

5 Pull Ups

5 Handstand Push Ups

Metcon

Time cap each set: 5 minutes

Target time each set: 3-4 minutes

Run: If athletes are unable to run, they can modify to a 1/4 mile Bike.

Pull-ups: Fast/quick sets will allow you to complete reps efficiently without being reduced to doubles and singles to avoid burnout. Modify this to banded pullups, jumping pullups, or ring rows.

Handstand push-ups: Should attempt HSPU if you can consistently complete sets of 5 reps at a time. Movement can be modified to HSPU with feet on box or a double DB shoulder to overhead (50’s/35’s).

Metcon (4 Rounds for time)

4 sets (1 Set every 6:00)

Run 200m

20 Pullups

15 Handstand Push-Ups

Run 200m
Scaling option 1

4 sets (1 Set every 6:00)

Run 200m

15 Pullups

10 Handstand Push-Ups

Run 200m

Scaling Option 2

4 sets (1 Set every 6:00)

Run 200m

20 Ring Rows

15 Push-Ups

Run 200m

Accessory Work

Single Leg Romanian DL (4×10 (Each Side))

With KB – Single Leg straight legged DL.

Atlanta Braves

CrossFit Quest – CrossFit

Warm-up

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

3 sets

1:00 bike (easy/mod pace)

5 Snatch Push Press

5 Overhead Squats

**2. Strength Prep**

10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat.

**3. Workout Prep**

3 sets

20 sec. bike (workout pace)

10 sec. Rest

Weightlifting

Snatch Push Press + OHS (1×1+1)

1 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon

Target Calories:

Men: 80-100 Calories

Womens: 60-80 Calories

Calories athletes need to average per minute to stay on pace with the Target Calories.

Men: 16-20 Calories

Women: 12-16 Calories

Metcon (AMRAP – Reps)

5:00 Max Calorie Echo Bike
Scaling options:

5:00 Max Cal Row

5:00 Max Air Squats

Piglet

CrossFit Quest – CrossFit

Warm-up

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

5:00 Machine (Little longer today, Start slow and build pace)

3 rounds

10 Step-ups (total)

30 seconds Single Unders

10 Ring Rows + 5 Jump to Top of Ring Dip (Use legs to press into dip)

5 Goblet Squats

**2. Workout Prep**

3 sets (building in weight)

5 Cal Bike/Row

1 Muscle Ups

3 Front Squats

Metcon

Time cap: 22 minutes

Target time: 15-18 minutes

Bike/Row: Steady pacing and switch as needed between partners.

Muscle Ups: Ideally these need to be Ring MU but sub to Bar MU if more comfortable. Modify this movement to burpee chest to bar pull-ups or burpee pull-ups or bar muscle-ups from a box.

Front Squat: Weight should be moderately heavy (around 60-65% of 1RM Front Squat).

Metcon (Time)

Teams of 2

80/65 Calorie Bike or 100/80 Calorie Row

40 Muscle Ups or 60 Burpee Chest to Bar Pull-Ups

40 Front Squats (185/125)

80/65 Calorie Bike or 100/80 Calorie Row
Scaling option 1

Teams of 2

70/60 Calorie Bike or 85/70 Cal Row

30 Muscle Ups or 50 Burpee Chest to Bar Pull-Ups

40 Front Squats (155/105)

70/60 Calorie Bike or 85/70 Cal Row

Individual Option

40/32 Calorie Bike or 50/40 Cal Row

20 Muscle Ups or 30 Burpee Chest to Bar Pull-Ups

20 Front Squats (185/125)

40/32 Calorie Bike or 50/40 Cal Row

Gopher

CrossFit Quest – CrossFit

Warm-up

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

3 sets

30-sec row

2 sandbag/dball cleans (light – focus on regrip)

– into –

3 sets (with an empty bar or PVC Pipe)

5 Snatch Push Press

5 Overhead Squats

3 Snatch Balance

**3. Workout Prep**

– With Partner –

2 sets

15-sec Row (each)

1 Sandbag/dball Clean (add weight)

Weightlifting

Snatch Balance (1×1)

Heavy Snatch Balance (10-12mins)

* Work up to a heavy single for the day *

Metcon

Row: Teams can switch at any time.

Dball Cleans/PS: Reps split between both partners. Split reps in any fashion and it’s advised to use single reps in a 1 to 1 fashion or small sets back and forth will keep teams moving consistently.

Metcon (Time)

Teams of 2

2000m/1750m Row

-into-

40 Dball Cleans (150/100) or 50 Power Snatch (155/105)

-into-

2000m/1750m Row
Scaling option 1

1500m/1200m Row

-into-

40 Dball cleans (100/70)or 50 Power Snatch (115/75)

-into-

1500m/1200m Row

Individual Option

1000m/850m Row

20 Dball Cleans (150/100) or 25 Power Snatch (155/105)

1000m/850m Row

Eeyore

CrossFit Quest – CrossFit

Warm-up

3 Building Sets

150ft Shuttle Run (50ft out/50ft back, 25ft out/25ft back)

– 30-sec rest –

– Have athletes build into 80% of workout pace during the 3 sets –

– Practice good, quality turns while getting back up to speed –

Metcon

Time cap: 55 secs

Target time: 30-40 secs

Metcon (No Measure)

Every 3:00 (10 sets)

300ft Shuttle Run (Sprint!)

(50/50×2, 25/25×2)
Run 50ft & Back

Run 25ft & Back

Run 50ft & Back

Run 25ft & Back

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

* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *

Tigger

CrossFit Quest – CrossFit

Warm-up

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

3 rounds

30-sec bike

4 Box Get Overs (practice transition)

10-sec hollow hold

5 Scap pullups

5 Kip swings

3 Inch Worms

**2. Workout Prep**

2 Burpee Box Get Overs

20-sec. Calorie Bike (workout pace)

5 Abmat Sit-ups

2 Bar Muscle Ups

Metcon

Time cap: 25 minutes

Target time: 2O-22 minutes

BBJO: Use a challenging height for this box get-over (it should be a height you would be too intimidated to try and jump on). This takes a while to complete so maybe think about a 4 minute cap to keep moving through.

Bike/Row: Find a pace you are comfortable maintaining for the entire 40/32 cals.

Abmat situps: Standards are touching the ground behind the head and sitting up with the shoulders passing the hip crease.

Bar Muscle Up: You should attempt bar muscle ups if they are able to string 2 or more reps together. Modify to Chest to Bar or regular Pull ups.

Metcon (Time)

35 Burp. Box Get Over (40/30)

40/32 Calorie Bike or Row

50 Abmat situps

20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups

50 Abmat situps

40/32 Calorie Bike or Row

35 Burp. Box Get Over (40/30)
Scaling option 1

25 Burpee Box Get Over (24/20)

32/24 Calorie Bike or Row

50 Abmat situps

15 Bar Muscle-Up or 30 C2B or 45 Pullups

50 Abmat situps

32/24 Calorie Bike or Row

25 Burpee Box Get Over (24/20)

Scaling Option 2

25 Up Downs + Step Up (24/20)

25/20 Calorie Bike or Row

25 Abmat situps

25 Jumping Pull Ups

25 Abmat situps

25/20 Calorie Bike or Row

25 Up Downs + Step Up (24/20)

Accessory Work

Barbell Curls (4×10)

Barbell Curls

Bent Over Row (4×10)

Christopher Robin

CrossFit Quest – CrossFit

Warm-up

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

7 min AMRAP

10-sec Handstand Hold

5 Dumbbell Power Cleans

5 Dumbbell Front Squats

5 Dumbbell Push Press

**2. Strength Prep**

10-12 minutes to work up to a heavy 1 front squats + 1 push press + 1 push jerk.

**3. Workout Prep**

3 sets

3 Power Cleans (Build in weight)

2 Strict Handstand Push-Ups (start with abmats and progress down)

– rest 30 seconds between sets –

Weightlifting

Front Squat + Push Press + Push Jerk (1×1+1+1)

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Metcon

Target number of Rounds each set:

Set 1: 4+ rounds

Set 2: 3+ rounds

Set 3: 2.5+ rounds

Power Cleans: Select weights you could realistically do for unbroken sets at their prescribed rep ranges when fresh. The 1st metcon should utilize 70% of 1rm clean, the 2nd metcon should utilize 55%, and the last metcon should utilize 40%.

Strict HSPU: Do strict HSPU if you have the ability to do 3-5 unbroken consistently when fresh. Each set of HSPU should be unbroken or very close to that. Modify to kipping HSPU or strict double DB press. It’s recommended not to use feet on a box for HSPU due to the short round times.

Metcon (3 Rounds for reps)

AMRAP 3 Minutes

3 Power Cleans (185/125)

3 Strict Handstand Push Ups

-rest 3:00-

AMRAP 3 Minutes

6 Power Cleans (155/105)

4 Strict Handstand Push Ups

-rest 3:00-

AMRAP 3 Minutes

9 Power Cleans (115/80)

5 Strict Handstand Push Ups
Scaling option 1

AMRAP 3 Minutes

3 Power Cleans (155/105)

3 Strict HSPU (Abmat)

-rest 3:00-

AMRAP 3 Minutes

6 Power Cleans (135/95)

4 Strict HSPU (Abmat)

-rest 3:00-

AMRAP 3 Minutes

9 Power Cleans (95/65)

5 Strict HSPU (Abmat)

Scaling Option 2

AMRAP 3 Minutes

3 Hang Power Cleans (mod)

3 Dumbbell Push Press (mod-light)

-rest 3:00-

AMRAP 3 Minutes

6 Hang Power Cleans (mod-light)

4 Dumbbell Push Press (mod-light)

-rest 3:00-

AMRAP 3 Minutes

9 Hang Power Cleans (light)

5 Dumbbell Push Press (mod-light)