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

CrossFit ABF – Kids Fitness Metcon (No Measure) PREPARE 3:00-5:00 Bear crawl 10 meters Alligator crawl 10 meters Side shuffle (lead with right leg) 10 meters Side shuffle (lead with left leg) 10 meters GET READY 2x 1:00 Samson stretch each side PRACTICE MOVEMENT PRACTICE Review Movement Skill “Waiting in the Outfield,” practice hinge and

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 1:30 Row 20 Ring Row 7 inchworm 15 banded good morning 5 deadlift (ascending weight each round) Strength Metcon (Weight) EMOM 10 (5 sets): M1: Back Squat, 8-10 M2: Renegade Row, 12-14 *Score is back squat weight Metcon Metcon (AMRAP – Reps) AMRAP 8 1,

CrossFit ABF – Kids Fitness Warm-up Warm-up (No Measure) PREPARE *Shoeless 5 jumping squats 10 one-legged hops 10 broad jumps – stick landing for a count of three GET READY 1:00 wrist stretches on the floor each palms up, palms down facing away 1:00 wrist stretches on the floor each palms up, palms down facing

CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 2min DU practice Followed by 1:00 PVC mobility, and 10 reps of each different activity in the workout (as a group!) Metcon Metcon (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1

CrossFit ABF – CrossFit Personal Training () Metcon