CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
2 rounds:
10 walking lunge steps
10 Cossack lunge
10 med ball clean
** Snatch warm up
Metcon
Metcon (4 Rounds for reps)
Part #1 – On the 0:00, AMRAP 4:00:
35/25 Calorie Row
400m run
Max Power Snatch (95/65)
Rest 4:00
Part #2 – On the 8:00, AMRAP 4:00:
30/21 Calorie Row
300m run
Max Power Snatch (135/85)
Rest 4:00
Part #3 – On the 16:00, AMRAP 4:00:
25/17 Calorie Row
200m run
Max Power Snatch (155/105)
Rest 4:00
Part #4 – On the 24:00, AMRAP 4:00:
20/13 Calorie Row
200m run
Max Power Snatch (185/125)
Scale
Round 1) 60% 1rm snatch
Round 2) 70%
Round 3) 80%
Round 4) 90%
100m = 1 rep
Bitch Work
Handstand skills/drills (10min practice)
– Handstand walk practice
– Partner handstand (hold calves)
– Shoulder taps (toes AND heels facing wall)
– “Step Drill”
Markussen’s Movements
PRE –
Move Through warm up gradual pace x3 rounds
> Row x10 cals
> Pillar Plank to Press x10 = movement demo https://www.youtube.com/watch?v=rzPLyruJKsI
> Scapular Depression x10
> Dead Bugs x30 sec hold
POST –
Spend 2 minutes each leg
> Foam roll calves
> Foam roll Hamstrings
then
Calf Stretch from pike position x1 minute each leg
Runners lunge stretch x 1 minute
Thoracic extension Wall Stretch x1 minute
