CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 10 dball over shoulder 10 dball squat 10 empty bar strict press 1:00 banded shoulder mobility Weightlifting Hang Snatch (3×3) 70% of 1rm Hang Clean (3×3) @70% of 1rm Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 200m run 5 box jumps […]
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 10 med ball cleans 10 med ball thrusters 10 med ball burpees Weightlifting Clean and Jerk (3×1) @77% of 1RM Clean Pull (3×3) @95% of clean Clean Deadlift (3×3) @103% of clean Back Squat (3×5) @78%, each set immediately followed by 5 box
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run 1:00 PVC mobility 10 OHS with PVC 10 Sotts press Hip mobility with band Ankle mobility with band Metcon Metcon (Time) “Bar Star” Part #1 AMRAP 7 – Max Overhead Squats First 30 Reps – 115/85 Second 30 Reps – 135/95 Time Remaining
CrossFit ABF – CrossFit Personal Training Warm-up Metcon Metcon (Time) 50-40-30-20-10 Wall Balls (20/14 lbs) Box Jumps (24/20″) Ball slams 30/20 Pull-ups/Rings rows Teams of two, one person works at a time. Other partner hangs in plank.
Crossfit ABF Team WOD Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 minute dart row (work on consistency in the pull) 1 minute light hand-to-hand KB swings 1 minute light dumbbell front raises 1 minute light dumbbell lateral raises 30 seconds scap pull-ups Metcon Metcon (Time) SSDD: 3 Rounds for time 10 Burpees 20 Deadlift (225/155#)
Joey Wheeler, one of the very first members at ABF, started in November 2015. He joined with Dan as green as could be. Probably hadn’t even touched or seen a barbell in his entire life. And now… he’s the guy running circles around you all while wearing a weight vest. Joey is a pivotal member of the
CrossFit ABF Member of the Month – Joey Wheeler Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Jog 400m 10 Jumping lunges 50 Jump rope singles 25 Squats 10 pushups Weightlifting Split Jerk (1rm, 1×3) Take 5-8min to hit a 1rm Then do 1×3 @ 80% of that Clean (3×2) 2-position clean (floor, mid-thigh) – 65% Push Press (5×4) 75% of 1rm
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds Run 200m 10 Toes to bar/K2E 20 Back extensions/Supermans 30 Push-ups 40 Squats Weightlifting Power Snatch (1×4) 82% of 1rm Power Clean and Push Jerk (1×4) 82% Overhead Squat (1×1, 2×2) 85% x 1 75% x 2 x 2 Metcon Metcon (Time) 3
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 1:00 PVC mobility 1:00 World’s greatest stretch 10 empty bar deadlift 10 hang power cleans 10 push jerk Weightlifting Snatch Pull (3×3) 95% of snatch Snatch Grip Deadlift (3×3) 103% of snatch Front Rack Lunge (3×5/side) Follow each set immediately with 5 box
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m run 3 rounds: 5 Empty bar thruster 5 Hang power clean 5 muscle snatch Weightlifting Snatch (1×1) Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some days you will make records;
