CrossFit Afterburn – BURN 60
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
250/200 Meter Row
15/10 Calorie Assault Bike
The way the movements are structured in today’s workout, it encourages athletes to be able to keep the intensity high. There is little interference between the double unders and sit-ups. Double unders involve more skill and breathing, while sit-ups are typically known as more of a muscular fatigue movement. The biggest point of overlap will be between the run and the double unders. Athletes can aim to bite off more than they would typically chew on the double unders, knowing that they will likely be able to recover their breathing on the sit-ups. Early on in the workout, the runs are less important, as the priority is bigger sets on the rope. As the workout progresses, the runs become more important knowing that there is little work to accomplish inside the gym. Pace the runs, push the work inside the gym at the beginning. Push the runs and push the work inside towards the end.
Front Squat (3 x 5)
Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. With 15 minutes to work, athletes can aim to complete a set every 3 minutes. Two warmup sets, followed by three working sets, for a total of 5 sets. There is the option to build to something heavy for a set of 5 or stay at a challenging weight across the board for all three rounds.