CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower, then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

0:30 KB Goblet Squat Hold

Strength

Hang Clean

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean*

*If holding a goblet squat at full depth was difficult, then POWER CLEAN

Workout

Metcon (Weight)

6 SETS [1:30 WORK / 0:30 REST]

3 Hang Power Clean (75-155/35-105)

2 Front Squat

1 Hang Squat Clean

12 Toes-to-Bar [or 12 v-up]

Max Barbell Hold*

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

* The max barbell hold is on the front rack. If you have a hard time with mobility, then hold the barbell at the top of the deadlift
Score this workout for load.

Warm-up (No Measure)

5 reps…Clean Grip Deadlift – Focus on keeping torso vertical

5 reps…High Hang Shrug – Focus on fully opening up the hips before shrugging

5 reps…High Hang High Pull – Focus on elbows high and outside, keeping barbell close to the body

5 reps…High Hang Muscle Clean – Focus on fast elbows under the barbell

5 reps…Tempo Front Squats – Focus on a full 3 second lower

Rest while you demo the next movements.

5 reps…Hang Power Clean – Focus on passing through high hang before pulling under the bar

5 reps…Front Squat – Focus on exploding out of the bottom of the squat

5 reps…Hang Squat Clean – Focus on landing in a true squat stance, no starfish!

Rest while you demo the Strength Complex.

3 reps…Hang Power Clean – Focus on landing in the same position they intend to front squat in. They shouldn’t have to re-adjust their feet.

2 reps…Front Squat – Focus on high elbows and vertical torso.

1 rep…Hang Squat Clean – Focus on catching as low as possible.