CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400/300m row
10 banded good mornings
10 banded squats
10 Jefferson curls with empty bar
THEN
10 world’s greatest stretch steps
1:00 hip mobility
Strength
1: Deadlift (1×3)
Warm-up set # %1RM Reps Rest after set
1 ~ 30-50% 8 ~ 2 minutes
2 ~ 60% 5 ~ 2 minutes
3 ~ 70% 3 ~ 3 minutes
4 ~ 80% 1 ~ 3 minutes
5 ~ 90% 1 ~ 5 minutes
6 (max out) 100% 1 5-15 minutes
7+ (max out) + ~ 2-5% 1 5-15 minutes
Bitch Work
Good Mornings (3×20)
GHD Back extension (3×12)
• 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.
