CrossFit ABF – CrossFit Personal Training
Metcon
A: Break Up (AMRAP – Reps)
Part A: “The Break Up”
EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc…
10 minute Rest
For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.
Metcon
B: Make Up (Time)
Part B: “The Make Up”
6 Rounds (alternating*) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
*One partner completes a round while the other performs a Max L-Sit, then rests.
Complete part A together, rest exactly 10 minutes, then start Part B together. Score each part separately.
For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. Cumulative l-sit time (for both partners – all six rounds) is deducted from the overall time of Part B to determine score.
Metcon
Wet Noodle (Time)
For Time (with a Partner)
150 GHD Sit-Ups
Ring Plank*
*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.
Set up a pair of gymnastics rings low. Get out a box to get your feet elevated so your body is parallel. To start, partner B must be in the plank for Sit-Ups to be counted. Continue rotating until you complete 150 reps as a team.
Metcon
Heartbreaker, Dream Maker (AMRAP – Reps)
AMRAP Ascending Ladder (with a Partner) in 10 minutes
2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.
Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before hopping up and finishing with an overhead clap.
Metcon
M.I.R. (3 Rounds for reps)
AMRAP (with a Partner) in 30 minutes
Station 1: “Michalski”
From 0:00-10:00, Partner A performs:
23 Wall Ball Shots (20/14 lb)
53 Double-Unders
Partner B performs AbMat Sit-Ups*
Station 2: “Irvine”
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (50/35 lb)
14 Box Jumps (24/20 in)
Partner B performs Wall Sit*
Station 3: “Rittner”
From 20:01-30:00, perform:
12 Deadlifts (225/155 lb)
860 meter Run
Partner B performs Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.
This is a partner workout with three 10-minute AMRAPs, where Partner A does as many reps as possible of the work prescribed for the current station while Partner B does the asterisked movement (Partner A may only work while Partner B is working). Partners move to the next station together after 10 minutes. Partners may switch as needed.
