CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
Slow 5 minute row
Then
Warm up to 75% Squat Clean
Then
2 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
2018 Open competitors – You will need to have a judge and a weight changer.
Review the standards here: https://games.crossfit.com/
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Metcon
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Metcon
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
