CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
15 med ball cleans
15 med ball Thrusters
2min DU practice
Weightlifting
Metcon (3 Rounds for weight)
On the 0:00… Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)
On the 16:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel
On the 23:00… Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk
Bitch Work
Death By Handstand Walk (Distance)
Minute 1 – 5′
Minute 2 – 10′
Minute 2 – 15′
…
Scale to wall walk
Markussen’s Movements
PRE- BEEEEEE……explosive x5 rounds
>Reverse Ball toss x3
>Broad Jump x5
>Scapular Shrugs x5
>Dead Bugs x30 sec
POST-
>Wall Squat stretch x2 min
then
Hip stretch series ****perform all 4 stretches on left side before moving to right side
>Double pigeon pose
>1 leg hamstring stretch
>Runners lunge
>Pigeon Pose
