CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
10 pull-ups
10 push-ups
10 strict press
10 push press
10 push jerk
1:00 PVC mobility
Strength
Bench Press (4×5)
4×5 @ 82.5% + 5lbs
Metcon
Metcon (Time)
“Front Runner”
200 Meter Run, 2 Power Cleans + Jerks – 155/105
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Scale:
70% of 1rm power clean
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.
Markussen’s Movements
PRE- x2 rounds
>Inch worrms hands only x5
>Banded Shoulder external rotations x10 each side ***https://deansomerset.com/best-exercise-ever-band-shoulder-stability-press/
>Pillar Plank to press x10
then
>Sprint x30 yds x5 increase speed each set****rest 1 min between sets
POST-
>Simple 5 Way Shoulder ***watch video https://www.youtube.com/watch?time_continue=154&v=eveYJP1indI
This is 5 stretches on each shoulder, each exercise should be 1 min
