CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
400m run
1:00 PVC mobility
10 med ball cleans
10 med ball thrusters
10 muscle snatch
10 OHS
Weightlifting
3 Pos. Power Snatch (6×1)
w/o dropping the bar perform one snatch from the power position, snatch from the knees, snatch from the floor.
3-Position Power Snatch
On the 2:00 x 6 Sets:
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Then drop back
Set #4 – 60%
Set #5 – 64%
Set #6 – 68%
All percentages based off estimated current 1RM Power Snatch. Aim is to keep the loading on the lighter side as we dial in technique today.
Metcon
Metcon (Time)
25-20-15-10-5:
Power Snatches (75/55)
Barbell-Facing Burpees
Scale
Snatches 45/35
compare to 4/2/19
Bitch Work
5k Row (Time)
Max Effort 5k Row
Markussen’s Movements
PRE- x3 rounds
>Ski ERG x10 cals
>Thoracic Roll x3 each side
>Extend + Reach x3 each side
>Thoracic Bridge x3 each side
Thoracic Spine Mobility by Suffolk Strength Academy = https://www.youtube.com/watch?v=JAPIJpfubZU
>Pillar Plank +Reach x10
POST-
>Childs pose x1 min
>Thoracic Spine Twist stretch x1 min each side ****https://www.muscleandperformance.com/training-performance/release-your-thoracic-spine
>Cat + Cow x1 min
Finish with Wall Sit Stretch x2 min
