CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
10 world’s greatest stretch
2 rounds
10 deadlifts
10 hang cleans
10 front squats
10 push press
10 back squats
Metcon
Metcon (Weight)
EMOM 10:
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
– rest minute 6, add weight
1 Squat Clean
1 Hang Squat Clean
Record heaviest weight used
Weightlifting
Split Jerk (3, 3, 2, 2, 1, 1, 1)
– pause for for 3 seconds at bottom of dip position and 3 seconds in catch position.
– build load after each successful set.
Bitch Work
GHD Situps (3×15)
GHD Back extension (3×15)
• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.
• Begin with the torso perpendicular to the floor.
• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.
• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.
