CrossFit ABF – CrossFit Personal Training Metcon Warm-up (No Measure) Yaaaay! Run 1 mile Weightlifting Power Snatch (8×2 – Touch and go AHAP. Start around 80%) Together Metcon Metcon (Time) 4 RFT 6 Power Cleans 175/115lbs 24 Pull ups Rx+ 205/145 Scaled 75% of 1RM power clean ring rows or banded pull ups Metcon
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Run 200m 10 Empty bar thrusters 10 OHS with 2-3 second pause Weightlifting Squat Clean and Split Jerk (7×2 – start at 80% and work up) Together Metcon Metcon (Time) 2 RFT 30 Power snatch 95/65lbs 20 Burpees 30 Alternating pistols Rx+ 115/75lbs
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Light good mornings 15 Push ups 20 Ab mat sit ups Strength Back Squat (5×4 @ 82.5% – no Oly’s, belt, or sleeves) Together Metcon Metcon (Time) 3 RFT 9 Squat clean thrusters 135/95lbs 9 Pull ups & 9 dips Rest 60
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) AMRAP 7 minutes 10 Light Push Press 10 Box Jump Overs Strength Push Jerk ( 5×5 – Start at 70% Work up.) Metcon Metcon (AMRAP – Reps) AMRAP 10 Minutes Climb the Ladder 3 Kipping Handstand Push Ups 2 Back Squats 200/135lbs (6/4), (9/6), (12/8),
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Credit to Solace in New York: Early Sunday morning 6/12/16 in Orlando, 49 individuals were killed and at least 53 were wounded in the deadliest mass shooting in recent U.S. history. The attack happened on Latin Night, in a gay club, in the theme park
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1 minute goblet squat hold Then 3 Rounds 4 wall walks 10 Barbell good mornings Strength Deadlift (EMOM 5 minutes – 6 Touch and Go Deadlift @70%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 minutes 10 push ups 5 ring dips 10 sit
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Weakness Warm-Up Pick one: 1k row 1.5mi ride 800m run Weightlifting Power Clean to Split Jerk (7×2 – start at 80% of PC 1RM and work up) Together Metcon Metcon (Time) 3 Rounds for time 15 Bar Facing Burpees 15 Hang Power Cleans 135/95lbs 45
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) In any order Bike 40 cal 30 Alternating lateral squats 15 Light squat jerks w/ pause in bottom Weightlifting Squat Snatch (8×2 – Start at 80%. Touch and go) Together Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 10 Sumo DLHP 95/65 20
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Goblet squats 15 Sit ups or GHD 10 Strict pull ups or negatives or horizontal ring rows Strength Back Squat (4×5 – 72.5% ) No oly’s, belt, or sleeves Together Metcon Metcon (Time) 60/40 Calories on bike 50 Alternating pistols 40 OHS
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 30 sec. on 60 sec off nose & toes hold Then 30 Empty bar thrusters Weightlifting Push Jerk (4×4 – Start at 80% ) Together Metcon Metcon (AMRAP – Rounds) EMOM 15 minutes 10 T2B 1 “heavy” squat clean Scaled K2E or knee
