CrossFit Afterburn – BURN 60

Metcon (Time)


Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders or 60 single unders
The early part of this workout is a trap on the dumbbells. While the double unders will stay constant, the squats will feel relatively easy in the beginning. Move steady and well early on to preserve the push for the later rounds of squats. While 1 break is ok in the bigger sets (6-7+), it is better to take a little more rest between to go big or unbroken.

Tempo Back Squat (5 Sets of 2 )

7 Seconds Down. 3 Second Pause.
Athletes will have 15 minutes to complete their 5 sets of 2 tempo pausing back squats. Athletes can take a few warmup sets before they get to their first working set. Control takes priority over load. Athletes can use their rack buddies to hold themselves accountable on the negative and pause.

Metcon (No Measure)

here is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.