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W.O.D.

07/27/2018

CrossFit Quest – CrossFit

“Change your thoughts and you change your world” – Norman Vincent Peale

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Metcon

Goals:

1. This is a long chipper dont come out to hot and burnout. Pacing is the key but keep moving.

2. Catch your breath on the situps if possible cause that is the least taxing of the movements, have a plan and stick to it.

Metcon (Time)

50 Single Arm DB Thrusters (50/35)

50 Situps

50 Alt. DB Snatch (50/35)

30 BJ Overs (24/20) (No Stepups)

30 Situps

30 Pullups

10 HSPUs

10 Situps

10 DL (275/185)
Scale – (35/20), Stepups, Ring Rows, DB Press, DL (185/125)

Metcon (Time)

50 Single Arm DB Thrusters (50/35)

50 Situps

50 Alt. DB Snatch (50/35)

30 BJ Overs (24/20) (No Stepups)

30 Situps

30 Pullups

10 HSPUs

10 Situps

10 DL (275/185)
Scale – (35/20), Stepups, Ring Rows, DB Press, DL (185/125)

Weightlifting

Snatch Progression (10×1)

(Power, Hang Squat, Full Squat)

07/26/2018

CrossFit Quest – CrossFit

“People who are crazy enough to think they can change the world, are the ones who do” – Rob Siltanen

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Metcon (No Measure)

EMOM 12

Min 1 – 3 Rope Climbs

Min 2 – 10 Single Arm Alt. OH Lunges (Choice of weight) – 5 on each Arm
Scale – 1 or 2 Rope Climbs

Scale 2 – 30sec Hang on Rope (Work on footing)

Metcon

Metcon (Time)

Partner “DT” – You Go, I Go Style

5 RFT (155/105)

12 DL – 9 Hang PC – 6 Push Jerk

*Partner 1 does 12 – 9 – 6 then Partner 2 does 12 – 9 – 6 until each partner does 5 rounds each.
RX+ (205/135)

Scale (95/65)

Conditioning

Metcon (No Measure)

Tabata Abs (3 rounds)

1 – Abmat Situps

2 – Flutter Kicks

3 – V-Ups

4 – Hollow Holds

07/25/2018

CrossFit Quest – CrossFit

“Life is 10% what happens to you and 90% how you react to it” – Charles R. Swindoll

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

DB Alternating Bench Press (5×10)

DB Bench Press – Hold one arm locked out while performing a bench press with the other. Alternate arms after each rep.

Accessory Work

After each set of DB Bench perform 3×5 on 3 position Push-Up.

*Put barbell on J-Hooks where your leaning at ~45deg x 5, then ~20deg x 5, & then 5 pushups on floor.

Metcon

Goals:

1. This is supposed to be heavy, embrace the fact that your legs will burn.

2. This is not the day to practice DU, if you cant do more than 10 at 1 time you should do SUs to keep the intensity up.

Metcon (Time)

100 DU

10 Squat Clean (95/65)

80 DU

8 Squat Clean (135/85)

60 DU

6 Squat Clean (155/105)

40 DU

4 Squat Clean (185/125)

20 DU

2 Squat Clean (205/145)
RX+ (155/105), (185/125), (225/155), (245/165), (275/185)

Scale – SU x 2

(65/45), (75/55), (95/65), (115/75), (135/85)

Scale 2 – Scale 1 with PC

Conditioning

Metcon (No Measure)

5x200m (100m Sprints)

*Sprint to the road & Walk Back to the gym (No Rest between rounds)

07/24/2018

CrossFit Quest – CrossFit

“Most people miss their opportunity because it is dressed in overalls and looks like work” – Thomas Edison

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Split Jerk (5-5-3-3-1-1-1)

Metcon

4 Minutes Rest between Metcons after last person finishes

Goals:

1. Go fast (intensity is the key on this WOD) – Most of you should be able to do both of these WODs unbroken.

2. Push yourself these movements are not difficult for you to do – get out of your comfort zone and go hard.

Metcon (Time)

4 RFT

12 WB (20/14)

12 BJ (24/20)
Scale – 16/12 & Stepups

Metcon (Time)

4 RFT

12 KB (53/35)

12 Burpees
Scale – (44/26)

Cool Down

Options 1 – 1mile run, 2000m row, or 4000m bike at 70% of max effort

Option 2 – RomWOD

07/23/2018

CrossFit Quest – CrossFit

“Its not the will to win that matters-Everyone has that. Its the will to prepare to win that matters.” – Bear Bryant

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (No Measure)

EMOM 10

Min 1 – 200m Run

Min 2 – 20 Situps
Scale – 100m Run & 12 Situps

Metcon

Goals:

1. This is a sprint (whether you are doing TnG or fast singles) this needs to be fast on the snatches. Catch your breath on the pistols.

2. If you are trying to decide between RX / RX+ or Scaled / RX – the workout will have a totally different feel. If the heavier weight is within 10% of your 1RM then this will be a strength workout and you need to move methodically on the snatches and fly through the pistols. If the weight is fairly light for you then this will be very fast all around.

Metcon (Time)

4 RFT

4 Squat Snatch (115/75)

10 Pistols
RX+ (165/115)

Scale 1 – (95/65)

Scale 2 – (65/45) & Box Pistols or Band assisted Pistols

Weightlifting

Power Clean (10×2 (TnG))

Partner/Community WOD

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Conditioning

Metcon (No Measure)

3 Rounds (not for time)

– 15sec Hollow Hold

– 20sec V-ups

– 20sec Tuck Ups

– 15sec Hollow Holds

** Rest 1min

Metcon

Metcon (AMRAP – Rounds and Reps)

24min AMRAP

Teams of 2

– 100m KB/DB Farmers Carry (50/35)

– 40 Alt. Back Rack Lunges (95/65)

– 40 Back Squats (95/65)
Switch everytime your partner gets back from the farmers carry.

** Score is Rounds and Reps with Barbell

07/20/2018

CrossFit Quest – CrossFit

“Success is where preparation and opportunity meet.” – Bobby Unser

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Skills

Goals:

1. This is grunt work followed by high skill gymnastics – work on both.

2. Even if you don’t have HS Walks work on them – Get upside down if possible.

3. Rest between rounds but go quickly while you work.

Metcon (No Measure)

3 RnFT

8 DBall Cleans (Choice of Weight)

25′ HS Walk
Choose Your weight on the Cleans

Scale – Bear Crawls for HS Walk

Metcon

15 min Running Clock

“Icon ATHLETE inspired Interval”

Goals:

1. Burpees – Pacing, Pacing, Pacing…. just keep moving.

2. Clean – Get heavy quickly (Big Jumps)

3. DUs – If you can do 1 DU then you should be doing that for 3mins….it’s time to stop making excuses and start working on DUs

4. MUs – Even if your doing singles you are doing better then 99% of the world

5. DL – This should be a light weight for most of you compared to your DL Max so push the pace.

Metcon (AMRAP – Reps)

0-5 mins = ME Burpee BJ Overs (24/20)
Scale – 20/16

Metcon (Weight)

5-9 mins = 1 Rep Max Squat Clean
1 Rep Max for the Day

Metcon (AMRAP – Reps)

9-12 mins = Max Effort DUs
Scale – Single Unders

Metcon (AMRAP – Reps)

12-14 mins = Max Effort Bar MU
Scale – C2B/Pullups/Ring Rows

Metcon (AMRAP – Reps)

14-15 mins = Max Effort DL w/Squat Clean weight
Scale – DL (lighter Weight if Needed)

Accessory Work

Metcon (No Measure)

“Functional Friday”

Superset:

DB Hammer Curls & Ring/Box Dips (3×10 on each)

DB Tricep Kickbacks & Barbell Curls (3×10 on each)

07/19/2018

CrossFit Quest – CrossFit

“Winners never quit and quitters never win” – Vince Lombardi

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Overhead Squat (10-8-6-4-2)

Accessory Work

Standing Broad Jumps (5×3)

Jump as far as you can
Perform 3 Broad Jumps Immediatley After OHS

Metcon

Goals:

1. For most of you the DB Snatches should be very fast (unbroken) but be smart on the HSPUs so you don’t go to failure.

2. This is a sprint but you have to be smart on how you attack it, have a plan and execute.

Metcon (Time)

3-6-9-12-15-18 DB Snatch (50/35)

18-15-12-9-6-3 HSPU
Scale 1 – 35/20 & PP with DB

Scale 2 – 35/20 & HRPU

07/18/2018

CrossFit Quest – CrossFit

“If you aren’t going all the way, why go at all?” – Joe Namath

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Superset – PP then Bent Over Row

Push Press (3×20 (10 each Arm))

Single Arm DB/KB Push Press

Bent Over Row (3×20 (10 each Arm))

Single Arm DB/KB bent over Row.

Metcon

Goal:

1. This is a long chipper but none of these movements are insurmountable – trust yourself and keep moving.

2. 20mins of moving is not bad just chip away.

Metcon (AMRAP – Reps)

AMRAP 20

50 WB (20/14)

50 DU

40 T2B

40 BJ Over (24/20)

30 C2B

30 BfB

20 PC (135/85)

20 Push Jerk (135/85)

10 PS (135/85)

10 Ring MU
Scale 1 – (95/65), Stepups & Bar MU

Scale 2 – (75/55), Stepups & Half the Reps on all moves

Cool Down

Choose 1

Option 1 – 1 Mile Run/Walk (Run 100m/Walk 100m)

Option 2 – RomWOD

07/17/2018

CrossFit Quest – CrossFit

“Make each day your masterpiece” – John Wooden

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

This is your chance to show how hard you have been working and how much work you’ve put in on the strength training.

The CrossFit Football Total (Total Weight)

Power Clean (1 Rep Max)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Conditioning

(Optional) – If there is time or a desire to get a short sprint Metcon in you can perform this. If you’re sore or want to skip the Metcon don’t worry about it there are still more days in the week.

Metcon (Time)

4 RFT

100m Run

25 MB Sit-ups (20/14)

Goal is sub 6 – this is a sprint and should be done unbroken.