CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
EMOM x 9mins
1st – 10 Box Jumps
2nd – 8 2-arm DB Hang Cleans (moderate weight)
3rd – Row 30sec @ moderate effort
Weightlifting
Clean Deadlift (5,5,4,4,3)
Squat Clean (5×1)
Top Down Squat Clean
– build a heavy single
– Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean.
– this drill builds position and tension in the first pull.
Bitch Work
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.
Metcon (Time)
Sorenson Hold
https://www.youtube.com/watch?v=THsDCzaod3M
