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W.O.D.

Home Workout 6/2/2020

CrossFit Quest – Home Workouts

Warm-up

Quest warm up II (No Measure)

2 x 5 Wall Squats

2 x 10 Air Squats

2 x 5 Goblet Squats

2 x 10 PVC Pass Thrus

2 x 10 PVC Good Mornings

Metcon

Metcon (Time)

5 rounds

– 6 Right Arm Thrusters

– 15 sit-ups

– 6 Left Arm Thrusters

– 200m run

06/02/2020

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

Weightlifting

Goals:

1. 20mins to establish a post “Corona” 1RM

Squat Snatch (1×1)

20mins to establish a 1RM

Metcon

Goals:

1. Many may do this unbroken or with no more than 2 sets per round on each movement

2. Push the pace but dont come out to hot and blow up – deep breath before each movement and minimal rest

Metcon (Time)

20-2 WB & 10-1 C2B

20 WB (20/14)

10 C2B

18 WB

9 C2B………

…………2

2 WB

1 C2B
Scale – 10-1 on both and Ring Rows for Pullups

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunge

5/5 Moose Antlers

10 Scorpion Stretch

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP x 5 MINUTES

P1: Row

P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

P1 – 250m/150m Row

20 Slam Balls

P2 – MAX Box Jump OR Step Overs

(Score is Total Box Jump Overs)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

250m/150m Row (1:00 Cardio)

20 Backpack Ground to Overhead

20 Walking Lunges*

*Backpack worn on Back

(Sore is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS EACH

P1 – 8 Rower Pike-Ups (or 10-15 V-Ups)

P2 – MAX Russian Twists w/slam ball

(Score is Total Russian Twists)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm DB Bent Over Row

10 Good Mornings

10 Jump Squats

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Wall Balls

MIN 2 – MAX Farmer’s Hold

MIN 3 – MAX DB/KB Seesaw Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Thrusters

MIN 2 – MAX Overhead Hold

MIN 3 – MAX Bent Over Row

MIN 4 – MAX Hollow Hold

(Score is Total Reps)

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles – 20 High Jumps – 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans (switch every 5)

40 Mountain Climbers

60 Double-Unders*

* 120 single unders

(Score is Total Rounds + Reps)

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

10 KB Sumo Deadlifts

50m Skip

8 KB Upright Rows

100m Run

6 KB SDHP

Workout

Metcon (Time)

5 ROUNDS FOR TIME

– 200m Run

– 15 KB Sumo Deadlift High Pull

– 20 Sit-Ups

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Alt. Reverse Lunges (bodyweight)

5/5 Single Arm DB Push Press

5/5 Single Arm DB Suitcase Alt. Reverse Lunges*

Workout

Metcon (AMRAP – Rounds and Reps)

DOUBLE AMRAP

AMRAP x 6 MINUTES

2-4-6-8-10…

DB Push Press

DB Suitcase Reverse Lunges

-Rest 4:00-

Repeat!

(Score is Total Rounds + Reps)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Legs only bike

5 Up-Downs + 5 Push-Ups

:30 Arms only bike

10 KB Sumo Deadlift

:30 Bike (arms & legs)

5 Burpees + 10 RKBS

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio*

MIN 2 – 15 Burpees

MIN 3 – 20 Russian KB Swings

* Choice run or Jump Rope

(No Measure)

Optional Finisher

Metcon (No Measure)

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank

MOVT 2 – Alt. Glute Bridge

*Alternate b/t movements 1 & 2 for 8 rounds total.

(No Measure)

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

5:00 of Cardio or Play 3-5 rounds of “Rowling”

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21-15-9

Cal Row

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

21-15-9

Backpack Sumo Deadlift High Pull

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)