October 2017

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200 Meter Run Then 50′ Walk quad stretch 50′ Walk and knee to chest 50′ Walk and Soldier Kick 50′ Walk and High Knees 50′ Walk and butt kicks 3 Air Squats + Broad Jump Then Pigeon pose. 1 min each side Down dog. 1 […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 4 Rounds 1 Minute plank hold 10 Heavy Russian KB swings 5 Box Jumps Strength Shoulder Press (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) Scale KB weight Step

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 Dumbell Push Press 10 Step Ups 50 DU or practice DU for 1 minute Then Lat and front rack stretch. 1 min/arm Quad stretch. 1 min/leg Then Power clean , front squat, & push jerk progression Weightlifting Macho Man Complex (3 Power

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 5 Snatch Balance 20 WLS 10 T2B Weightlifting Metcon (AMRAP – Reps) 2 Attempts at max reps OHS 135/95 Rest 3 minutes between sets Score is total reps. Scale to 65% of squat snatch Metcon Metcon (Time) 800 Meter Run 30 Calorie Row

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) 40 In Unison Burpees Then 40 Kettlebell Swings 53/35lbs 30 Push Press 95/65lbs 40 Sit Ups 35/26lbs 30 Front Squats 95/65lbs Then 40 Tire Flips Each athlete starts at a different station and completes the work at that station. Athletes may not advance to the next

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m Run 20’ Plank Walk 20’ WLS 200m Run 15 Air Squats 15 V Ups 200m Run Gymnastics Metcon (No Measure) Muscle Up Progression Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 7 Power Cleans 115/75lbs 7 Burpees 200 Meter Run Rx+ 135/95lbs Scale

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds Run 200m 10 L&R Banded Glute Activators 10 Banded Goblet Squats Strength Front Squat (4×2 @ 80%) Strength Front Squat (3×1 @ 90%) Gymnastics Broad Jump (Distance) Bitch Work Metcon (Time) 100 Burpees 1 Tire Flip EMOM

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 10 KB Taters 10 Calories Strength Shoulder Press (AHAP 5 Reps every 3:00 for 12 Minutes ) Metcon Metcon (Time) 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Scale Power Snatch or 45% of 1RM Snatch Jumping C2B Pull Ups. Your head should

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 10 Dips 20 BJ or Step Ups 10 HSPU Strength Back Squat (3×3 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar Scale Thrusters 65/45/35lbs Step Ups Legit K2E

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 Rounds 7 Empty bar snatch balance 4 Wall Walks 10 Barbell good mornings Strength Deadlift (5×1 @ 75-80%) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scale Back squats or light OHS slower runners scale to 300m