Break Up/Make Up

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.

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AMY BELL

COACH

Amy Bell has always been into sports and fitness all her life, starting soccer at a very young age, playing competitively through high school. Once she started college, being an athlete and staying fit wasn’t really important to her at the time but quickly realized she needed to do something to get her fitness back in check. Her sister participated in CrossFit for over a year before she finally talked Amy into trying it. Once Amy did, she was hooked. She started CrossFit in Georgia as she finished her bachelor’s degree and then moved to Florida. Shortly after her move to Clearwater, planning on testing different gyms in the area, she bought a Groupon for ABF as her first one and stayed, never trying anywhere else.

Amy enjoys the community, the programming and the overall atmosphere of ABF. She been with ABF for four years now, making huge improvements to her fitness and dialing in on her nutrition. CrossFit has become a passion and a lifestyle for Amy. Working in the medical field, she realized how important fitness and nutrition are and if more people could make this kind of lifestyle change, even just a small change, there could be less people with illnesses and more living healthier lives. CrossFit has also given Amy the competitiveness she’s always loved playing sports, competing against other athletes at ABF as well as competing in local competitions and the CrossFit Open.

She has been a large part of how we’ve kept the gym clean the last three years. She has been planning to coach for some time now and finally completed her CrossFit Trainer O-L1 course in September 2021 to become an official coach at ABF. She is excited to be able to share her passion with others, to encourage and help fellow athletes reach their fitness goals.

CERTIFICATIONS

CrossFit Level 1 Certification

BRANDI

COACH

Brandi fell in love with all things barbell after watching the CrossFit games in 2012. She hadn’t been into sports or fitness in her younger years, but had been looking for ways to improve her strength and conditioning between a desk job and being a mom. After failing to make much headway in a standard globo-gym, she bought a Groupon for a local CrossFit box and immediately realized there was no turning back. The supportive community and infinite scalability of CrossFit has kept her engaged and coming back for more. Years later, Brandi continues to grow into a well-rounded athlete.

Her passion and dedication has lead fellow athletes to look to her for guidance on their lifts, so when Brandi was offered the chance to coach she jumped at it. Brandi earned her ABF L1.5 in 2020 and runs our foundations program. If you’re new to CrossFit, she will likely be your first coach.

CERTIFICATIONS

CrossFit Level 1 Certification

ANDREA

COACH

Fitness has always been a piece of her life, but things didn’t change until she found a Groupon for CrossFit ABF. Andrea gave ABF a chance after years of attending a regular gym that left her wanting more out of fitness. This was the best choice she made as it combines her love of being social with new and old friends and a newfound love of lifting weights and pushing herself to the limits. CrossFit ABF has shown her what a FitFam really means as she looks forward to working out with them every week.

Andrea is an inspiring mother to her daughter Layla and her giant fur babies, Storm and Thunder. You can catch Andrea killing a workout, rollerblading down the causeway, or enjoying a night out line dancing (yes, she loves her country music!). She enjoys the adventures of life and encourages others to strive towards their goals. Andrea continues to take her skills to the next level and wants to be there to help you do the same.

CERTIFICATIONS

CrossFit Level 1 Certification

AMBER KRUMN

COACH

Amber Krumn, lovingly referred to as “Krumncake,” joined CrossFit ABF (and the overall discipline of CrossFit) in 2017 after she grew tired and bored of the “typical” gym atmosphere. Different from anything she’d done before, she grew to enjoy CrossFit due to its varied workout types. Every day’s workout finally became exciting! An avid runner, Krumncake also fell in love with the sporting aspect of CrossFit. Recently, she’s become more interested in the nutritional aspects of functional fitness and you’ll often find her trying to improve the sport’s various skills, which, in turn, make the sport all the more challenging.

 

CERTIFICATIONS

CrossFit Level 1 Trainer

RYAN MCELHANEY

COACH

Ryan McElhaney is a CrossFit Level II Trainer, USAW Level II Coach, CrossFit Gymnastics, and CrossFit Movement and Mobility Certified. He has been an athlete for as long as he can remember. His father built box jumps and agility courses in the backyard rather, than sending him to summer camps. He’s participated in soccer, track & field, cycling, golf, basketball, paddle boarding, 5Ks, 10Ks, half marathons, and extreme napping.

In February of 2012, he realized that he needed more than what the standard Globo-Gym could offer, so he finally took the advice of a good friend and gave CrossFit a try. He was hooked somewhere between 3-2-1 Go! and the gut-wrenching feeling of never having conquered a workout like this before. Continuously-varied challenging workouts, strong community support, constant improvement, and a proper diet are what fueled his passion to coach and inspire others to share in his success. Two years later he completed the CrossFit Level I Trainer course followed by CrossFit Movement & Mobility.

“I love to coach, it’s the highlight of my day when one of my athletes becomes proficient in a lift or movement and I’m extremely passionate about helping others improve their fitness. I’m also a big fan of any career that promotes flip flops and t-shirts as the standard work uniform… coaching!”

Ryan is married to Linda and they have an adorable puppy named Bella.

CERTIFICATIONS

CrossFit Level II Trainer

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