CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
10 wall balls
10 burpees
10 star jumps
*Practice the barbell movements
Metcon
Metcon (3 Rounds for reps)
“Sleep Walk”
“Sleep Walk” Part #1
In a 7:00 Window: 45/30 Calorie row or bike
Time Remaining – Max Overhead Squats (135/95)
… Rest 3:00
“Sleep Walk” Part #2
In a 6:00 Window: 35/25 Calorie row or bike
Time Remaining – Max Hang Squat Cleans (155/105)
… Rest 3:00
“Sleep Walk” Part #3
In a 5:00 Window: 25/20 Calorie row or bike
Time Remaining – Max Thrusters (185/125)
Three scores – total reps from each part
Scale
Reduce the weight to your 65% max of each movement
Bitch Work
fly: Dumbell Flyes (3×8)
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
r: Dumbell Flyes (3×8)
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
