CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
8 banded squats
16 Psoas March Steps (8 Each Leg)
8 Sit-ups
Strength
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
Metcon
Metcon (3 Rounds for reps)
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)
1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Scale
R1) 60% 1rm push jerk
R2) 70% 1rm push jerk
R3) 80% 1RM push jerk
Bitch Work
Metcon (No Measure)
For Time:
700 Meter Ski Erg
50′ Weighted Bear Crawl (53’s/35’s)
10 Sandbag Cleans (200/150)
50′ Weighted Bear Crawl (53’s/35’s)
700 Meter Ski Erg
