CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
0:30 superman hold
10 Empty bar good mornings
0:30 plank
10 empty bar deadlifts
Strength
Deadlift (1×1)
Begin with just the bar, and progress in increments of roughly 10% of your current 1-RM (5 Reps per set) until you’re up to about 75% of that 1-RM.
Between roughly 75% and 85% of your current 1-RM, you should switch to increments of about 5% (for example, take a warm-up set with about 80% and then 85% – 3-1 REPS PER SET).
Then, do a heavy single at 89-93%. And another one at 93-97%.
After this, take 3 attempts at your new 1RM!
Metcon
Metcon (Time)
22-18-14-10:
DB Snatches (50/35)
Toes to bar
BJ 24/20″
Bitch Work
1-Mile Run (Time)
Max Effort 1-Mile Run
Markussen’s Movements
PRE- x2 rounds
>Chimp Walk x10 yds
>Lateral Hops x20 ***over bench
>Gorilla Walk x10 yds
>Lateral Hops x20 ***over bench
>Baboon Walk x10 yds
POST- x2 rnds 1 min each exercise
>Forward Fold
>Samson Stretch
>Cobra
>Child’s Pose
