CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
2 rounds:
10 kip swings
10 ring rows
10 pushups
THEN
10x banded face pulls
10x banded pull aparts
10x good mornings
Strength
Zercher Squat (3×6-8)
Dumbell Prone Row (3×6-8)
https://www.youtube.com/watch?v=BcQbmFkcrRQ
Metcon
Metcon (4 Rounds for time)
4 Sets
Run 200m
10 Axel Bar Overhand Grip Deadlifts (substitute a traditional bar if needed but only use overhand grip with no hook) 115/85
5 Strict Kettlebell Press 53/35
5 Kettlebell Push Press 53/35
20m Bear Crawl
*Rest 1min between sets
Scale
10 rep max Deadlift (roughly 75%)
Heavy kettlebell you can do max 10 unbroken reps
Bitch Work
GHD Situps (3×12)
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.
