October 2019

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 3:00-5:00 Inchworms across the work-play area *Discuss how the Movement Skill “Strong Tree” applies to this movement. Hands and feet start and end near each other. Walk hands from feet out to full plank before moving feet forward back to hands prior to moving […]

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5:00 Create a circle with flat cones with an 8-10-meter diameter. Place a hula hoop with a dodgeball in the center. Have kids move around the circle according to the exercise called out by coach, such as walking lunge, high-knee skip, bear crawl, side

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m run/row 2 rounds: 50′ Banded Lateral Side Step (R/L) 10 Banded Air Squats 10 Banded good mornings 1:00 Plank Strength Deadlift (1 set (Max reps @ bw)) Warm up 5min, then you’ll have 6min to complete your 1set NO SUMOS, CONVENTIONAL DEADLIFTS ONLY FULL

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 Rounds: 15/12 Cal Row :30 HS Hold 10 Double DB Strict Press (light) Then 1:00 PVC mobility 1:00 Shoulder mobility Y, W, T x 10 reps each Strength Shoulder Press (1 Set (max reps @ 50% bw)) Warm up 5min, then you’ll have 6min

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 Walking lunges 10 meters Broad jump 10 meters GET READY 1:00 each palms down and palms up wrist stretches on the floor 1:00 each side triceps over shoulder stretch PRACTICE MOVEMENT PRACTICE Review and demonstrate beginner rope climb and “Strong Tree” Movement Skill: Pulling to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2 rounds 5 inchworm 20 shoulder taps in push up plank 5 single leg RDL R/L 10 double dumbbell front rack squat Strength Back Squat (1 Set (max reps @ 100% bw)) 6min to complete 1 unbroken set UPPER THIGH MUST BREAK

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m jog 10 burpees 10 deadlifts 10 hand cleans 10 push press 10 back squats *5-7min to set up, work on skills like HSPU, Chest to bar, snatches, etc. Metcon Metcon (Weight) 8 min to establish 3RM hang clean Metcon Metcon (Time) 21-15-9 Chest to

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Row 400m Then Hip and shoulder mobility Warm up to DB thruster weight Primer @ 100% effort Row 250m 6 DB Push Press 60/40s 8 Box Jumps 24/20″ Rest :10 Rest enough time for your heart rate to settle but not too long for your

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE MOVEMENT PREP 5 x dot drill 5 pendulums 5 step-back lunges 5 step-forward lunges GET READY 1:00 roped hamstring stretch on the floor each side 1:00 piriformis stretch PRACTICE MOVEMENT PRACTICE Review lunge with Movement Skills “Knee Over Ankle” and “Railroad Tracks” Practice 10 walking lunges

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 2:00 Ski or run 50′ Banded Laters Side Step (R/L) 10 Suitcase Deadlift (R/L) 10 DB Clean + jerk (R/L) 10 PVC Pass Throughs Weightlifting Pause Low Hang Clean (10×2 (EMOM)) Paused SQUAT Cleans – Pause for 3 seconds at knee Build to