CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run/row
Barbell Warm up w/ Coach:
2 rounds
10 deadlifts
10 hang power cleans
10 front squats
10 strict press
10 back squat
Weightlifting
Clean Complex: EMOM (6×3)
EMOM (Every 1:30 for 9min)
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat.
Clean Pull (3×1)
Set 1: 1, 1, 1 @ 85%
Set 2: 1, 1, 1 @ 90%
Set 3: 1, 1, 1 @ 100
Metcon
Metcon (Time)
21-15-9
S20 #85/65
Bar facing burpees
Scale
65/45
Rx+
95/75
Bitch Work
Kettlebell Snatch (3×10/side)
Barbell Hip thrust (3×10)
– Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
– Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
– Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. – – Extend as far as possible, then reverse the motion to return to the starting position.
