CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
10 tuck jumps
10 shoulder circles each side
5 inchworm on foam roller
10 leg swings each side
Weightlifting
Metcon (Weight)
Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
Weightlifting
Power Snatch (6×1)
On the 1:00 x 6 Sets:
1 Power Snatch
Strength
Glute-Ham Raises (1×50)
In total, do 50 GHDs or 50 glute bridges. Swap out the machine with others.
Bitch Work
Handstand Push-ups (10x?)
10 Sets for time:
30% of Max Strict handstand push-ups (whatever your biggest set was from the Open)
Each set must be unbroken, and athletes are to rest as needed between.
Markussen’s Movements
PRE- x3 rounds
>Bear Crawl with KB Push x10yds forward and reverse
>>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
POST – x2 rounds
>Cat +Cow x1 min
>Moose Antler x1 min
>Thread the needle x1 min ***https://www.muscleandperformance.com/training-performance/release-your-thoracic-spine
>Thoracic Box stretch x1 min ***https://www.google.com/search?q=thoracic+stretch+box&rlz=1CAIEIT_enUS712US712&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiL99P34cbhAhVRMt8KHaXbClAQ_AUIDigB&biw=1826&bih=917#imgrc=cLhmZrYmRsfnPM:
