CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (4×1)
On the Minute x 4 (0:00 – 4:00):
3-Position Power Snatch
… Rest 1:00
Squat Snatch (4×1)
On the Minute x 4 (5:00 – 9:00)
3-Position Squat Snatch
… Rest 1:00
Metcon (Weight)
On the Minute x 10 (10:00 – 20:00):
1 Snatch Pull
1 Low-Hang Squat Snatch
Bitch Work
Front Raise + Lateral raise (3×10)
Superset a set of front raises with a set of lateral raises
Bent Over Row (3×10)
Markussen’s Movements
PRE- x3 rounds
>Row x10 cals
>Thoracic Roll x3 each side
>Extend + Reach x3 each side
>Thoracic Bridge x3 each side
Thoracic Spine Mobility by Suffolk Strength Academy = https://www.youtube.com/watch?v=JAPIJpfubZU
>Pillar Plank +Reach x10
POST-
Lacrosse Ball to anterior deltoid x2 min ***https://www.youtube.com/watch?v=Xj37FFd5XUk
>Childs pose x1 min
>Thoracic Spine Twist stretch x1 min each side ****https://www.muscleandperformance.com/training-performance/release-your-thoracic-spine
>Cat + Cow x1 min
Finish with Wall Sit Stretch x2 min
