CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

0:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Snatch Grip Press [Behind neck]

5 Sots press [or more Snatch Grip Press]

5 OHS

10[Alt] Cossack Squat

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM FOR 5 SETS

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.
Our Strength today is going to be weightlifting with low volume and short duration. The focus today is overloading for the workout and improving the position and speed to get under the barbell. We want efficient skill today because the technique needs to carry over into the workout. The load should be moderate to heavy but doable.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders or 50 Single Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders or 50 Single Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.
The load should be light to moderate and unbroken for all 4 reps in the snatch complex. The goal is to perform at a high intensity in the first AMRAP and then repeat the performance in the second amrap. They should be able to quickly transition into the double unders. The barbell complex should not take longer than :30-:40 and the double unders should be completed in less than :30.

GOAL= 4-6 rounds