October 2019

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE Using four hula hoops in a square corner pattern 10 meters apart place 10-12 light objects in two of the hoops (use soft objects under 5#; grouping objects by color or type within a single hoop is helpful). Divide the group into two teams and upon […]

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 3 rounds 15/12 Cal Row 20 air squats 20 Hip Bridges 10 Deadlifts Strength Metcon (No Measure) EMOM 8: M1: Strict Chin Ups, 4-8, 3011 M2: DB Box Step Ups, 14-16 Alt. Metcon Metcon (2 Rounds for reps) AMRAP 5: 12 DB Push Press, 35/25

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2:00 Row 50′ Banded Lateral Side Step (R/L) 10 Banded Air Squats 10 DB Single Leg RDL (R/L) 10 DB Single Arm Strict Press (R/L) Metcon Metcon (2 Rounds for time) Round 1: 15-12-9-6 Power Clean 155/105 6-9-12-15 Dumbbell Thruster 50/35 5min break Round 2:

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 5:00 Create a large cone course 30 meters x 30 meters. Have kids kick dodgeballs around the course any way they want; allow for improvisation. GET READY 1:00 alternate cat-cow yoga stretch 1:00 each side triangle against the wall PRACTICE MOVEMENT PRACTICE Demonstrate and review a

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2 rounds: 1:30 Assault Bike or row 20 Ring Rows 10 Kip to Swing 20 Banded Pull Aparts Strength Back Squat (4×8) Metcon Metcon (2 Rounds for time) 2 rounds: 4x400m (Moderate-Fast) Rest 1:00 b/t reps, 3:00 b/t roundsCount the rest between reps Bitch Work

CrossFit ABF – CrossFit Personal Training

CrossFit ABF – CrossFit Personal Training Welcome to the 2020 CrossFit Games Open. A time of year when we test our fitness, push each other to the max and everything is crazy! Get ready for the ride!! 🙂 The entire class completes the warm up. The primer is ment to be done shortly before the

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 25 jumping jacks 10 jumps for height, chalk mark hands and initial 25 jumping jacks 10 jumps for height, chalk mark hands and initial GET READY: 1:00 each side Achilles stretch 1:00 each side couch stretch at the wall – back must stay as flat as

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400/300m row 20 side-to-side plank 20 superman 20 air squats Weightlifting Metcon (Weight) Power Snatch Complex: 1 Muscle Snatch 1 Power Snatch 1 Low Hang Power Snatch Build to a heavy set in 15 minutes – in last 5 minutes drop Muscle Snatch from complex

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice 2min rowing 10 burpees 10 ring rows 10 push press 1:00 chest and shoulder opener Metcon Metcon (Time) 10 rounds for time: 5 SDLHP 135/95 10 DB Push Press, 35/25 15/12 Cal Row Scale SDLHP – a weight you can do 10x