CrossFit ABF – CrossFit Warm-up (No Measure) Run 400m 25 Empty bar thrusters 15 Pull ups Strength Back Squat (4×4 Begin at 80% and adjust based on feel) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes Run 400 21 Power snatch 95/65lbs 21 burpees to 6” target Scaled 65/35lbs burpees100m = 1 rep
CrossFit ABF – CrossFit Warm-up (No Measure) AMRAP 3 minutes 5 Hang power cleans 135/95lbs 10 Calories Weightlifting Squat Snatch (5×3 – begin at 80% then adjust based on feel) drop and reset each rep Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsScale = 52% of 1RM DL
CrossFit ABF – CrossFit Warm-up (No Measure) Weakness Warm Up Run 1 mi. Weightlifting Squat Snatch (Fine 1RM) Metcon Metcon (AMRAP – Reps) AMRAP 4 minutes: 400m run Pull ups Rx+ MU Scaled Banded pull ups
CrossFit ABF – CrossFit Metcon (AMRAP – Reps) AMRAP 12 minutes 1 Partner works at a time 1,500m row 30 Wall balls over the rig (20#, 10’/14#, 9′) 50 Pull Ups AMRAP for remaining time: 20m plate lunge down and sprint back 45/25#
CrossFit ABF – CrossFit Warm-up (No Measure) AMRAP 10 minutes 200m run 5 Hang power cleans 95/65lbs 5 Lateral bar burpees Weightlifting Power Clean (7RM Touch and go) Metcon Metcon (AMRAP – Reps) AMRAP 3 minutes x3 15 Calories 15 Thrusters 95/65 15 Pull ups Rest remainder 1 minute rest Rx+ CTB pull ups Scaled
CrossFit ABF – CrossFit Warm-up (No Measure) Weakness Warm Up Row 1k Ride 2 mi Run 1/2 mi Strength MF Front Squat Test Every 30 seconds until failure: 1 front squat. Men start at 225lbs and increase 10lbs each interval, ladies 175lbs adding 5lbs. Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in
CrossFit ABF – CrossFit Warm-up (No Measure) Slow 10 minute AMRAP 30 Assault Bike calories 20 Empty bar OHS 10 sit-ups Weightlifting Power Snatch (7RM Touch and go) Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScale 95/55lbs Pull ups
CrossFit ABF – CrossFit Warm-up (No Measure) 3 Rounds 10 Box Jumps 30/24″ Row 200m or run 200m or ride .5 mi Weightlifting Squat Clean (Find 3RM touch and go) Metcon Metcon (Time) 5 Rounds 10 DL 275/175lbs 20 Box Jumps 24/20″ 30 WBS 20/14lbs Rx+ 315/205 Scaled 70% of 1RM DL Step ups 14/10lbs
CrossFit ABF – CrossFit Warm-up (No Measure) 4 Rounds of ‘Cindy’ (5 pull-ups/10 push-ups/15 air squats) Strength Deadlift (Touch and go deadlift – 1×6 1×5 1×4 1×1) All at the same weights at Week 1 Refer to MF #842 (1/14/16) for reference. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes 5 Clusters 135/90lbs
CrossFit ABF – CrossFit Metcon (Time) Teams of 2 100 DU, 50 ea. 50 HSPU while partner holds handstand 50 T2B while partner hangs from the bar 50 S2O 160/100lbs while partner holds front rack Then 30 synchronized standing lunges with barbell in front rack
