CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
50′ high knees
50′ butt kicks
10 walking lunges steps
10 jump squats
Strength
Back Squat (6×9)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
Same barbell load for both lifts, with all squats taken from the rack.
Metcon
Metcon (Time)
“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Snatches – 95/65
*On the Minute – 5 Toes to Bar
Rx+
Barbell 105/85
Scale
50% max power snatch
Toes to rig or Knees to elbow
Bitch Work
1k Ski (Time)
GHD Back extension (3×20)
• 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.
