CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
200m run
2 rounds
10 burpees
15 Pull-ups
60 seconds hollow rock
Strength
Snatch Grip Deadlift (3×1)
Using 100% of snatch
Snatch Pull (3×3)
90% of snatch
Snatch (1×3)
75% of 1 RM
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push-ups
Ring dips
Scale
PUs on Knees
Box dips
Rx+
Weighted vest
Bitch Work
ghd: GHD Situps (3×15)
GHD Back extension (3×15)
• 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.
