CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2min DU practice
15 Wall Balls
10 Burpee Broad jump
10 star jump
15 jumping jacks
1:00 Hip mobility
1:00 Ankle mobility
Strength
Back Squat (5×5)
Barbell Hip thrust (3×10)
– Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
– Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
– Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. – – Extend as far as possible, then reverse the motion to return to the starting position.
Back Rack Lunge (4×8/side)
Bitch Work
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
BUT!!!
Go at 75-80% speed.
Quality reps. Pace yourself. Time your rest. Be aware of your breathing.
KeyStone Fitness = PRE+POST
PRE – we are squatting heavy 5’s today, focus on excitability and posture.
2 times through
▪ Banded walks shuffling to the right, left, forward, and reverse all x10
▪ Broad Jumps x5
▪ Reverse Ball Toss x3 with 20-40 lb ball
▪ Sea Saw Burpees x6 this is 3 each leg
POST – Get ready for tomorrow first day of the open, remember to cool down stretch.
Perform each stretch x45 seconds then switch limbs
▪ 90 +90 stretch
▪ Sitting 1 legged reach
▪ Pigeon Pose on Box
▪ Banded Samson Stretch
