July 2019

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 100m run 100m plate carry 10 inch worm burpee broad jump 10 reverse wls 100m plate carry 100m run Metcon Metcon (AMRAP – Reps) Accumulate max reps of the following: 2 Rounds 3:00 per station :30 transition between movements Rest 1:00 between rounds Axle bar […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds Run 200m 10 slow banded good mornings 10 kb bottoms up presses 5 strict pull ups Metcon Little Joey (Time) 3 RFT 11 cleans 95/65 20 burpees 15 T2B 11 wbs 20/14 20 thrusters 95/65lbs 15 pull ups 11 HSPU 20 Double Unders

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 10 push-ups 10 pull-ups 10 squats 10 banded good mornings Strength Bench Press (8×2) Work up to 82-87% Metcon Metcon (Time) 30-20-10 Pistol squats Slam Balls 30/20lbs Scale Pistol on box/medball (or using bands on rings) Core & Stretch Metcon

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 1:00 PVC mobility 1:00 wrist mobility 0:30 chest opener stretch Skill Handstand skills/drills (10-15min) – Handstand walk practice – Partner handstand (hold calves) – Shoulder taps (toes AND heels facing wall) – “Step Drill” Hand Stand Hold – Freestanding (Time) 3 attempts at

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 200m row 1:00 PVC mobility 10 Empty bar deadlifts 5 push jerk 5 Muscle snatch 5 overhead squats Weightlifting Snatch Grip Deadlift (tempo 3×3) Tempo snatch DL. The descent from the hip should be three seconds with a one second pause below the knees and

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 0:30 high knees 10 squats 0:30 butt kicks 10 squats 0:30 leg swings front to back 10 squats 0:30 leg swings side to side Metcon Metcon (Distance) 40:00 Run/walk/jog *Every 400m complete 5 unbroken power cleans at 50% of 1RM Score is meters completed. Mark

CrossFit ABF – CrossFit Personal Training Metcon Metcon (Time) At each “Choice” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their “Base station”… At the Base Station team members

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row or Run 500/400m 10 Banded good mornings 10 KBDL 10 Box Jumps Row or Run 500/400m Metcon Brandi (Time) 10 RFT: 4 Deadlifts 315/225lbs 28 Push Press 95/65lbs 19 Dumbbell Snatch 50/35lbs *EMOM 1 Burpee Scale 65% of 1RM DL Push press @ 30x

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 5min row/bike/run/ski 1:30 PVC mobility work *Barbell specific warm up with coach Weightlifting Clean and Jerk (1×1) PR time! Recommended warm up sets: 65×2 70×2 75×2 80×1 85×1 93×1 97×1 Metcon Metcon (Time) 3 Rounds: 200m run 6 Toes to Bar 6 Single Arm Hang

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 150m row legs only 150m row arms only 300m row full body 10 jump squats 10 speed skater jumps 10 wall balls Metcon Metcon (Time) 4 Rounds: 40/30 Calorie Row 20 Lateral Hops Over rower 10 Sandbag over Shoulder 30/20 Mobility Metcon (No Measure) 5