CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts w/barbell
8 banded squats
16 Psoas March Steps (8 Each Leg)
8 Sit-ups
Strength
Front Squat (1×12)
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps
Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.
Metcon
Metcon (Time)
3 RFT:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′) 50/35
30 Weighted overhead Abmat Sit-ups 20/14
10 Deadlifts (25% of 1RM Deadlift)
scale
DB you can do for 50′ unbroken
WB you can go 30 unbroken
Metcon (Time)
3 RFT:
100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′) 50/35
30 Weighted overhead Abmat Sit-ups 20/14
10 Deadlifts (25% of 1RM Deadlift)
scale
DB you can do for 50′ unbroken
WB you can go 30 unbroken
Bitch Work
Metcon (No Measure)
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
