CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Warm-up (No Measure)

KB Swing prep

———————–

5 KB Deadlifts

5 KB Russian Swings

5 KB Swing

Pull-ups prep

———————-

:30 Bar Hang

10 Kipping Swings

10 Big Kipping Swings

5 Pull-ups or work on your strict ring rows or strict pull up

*5 Minutes before workout to practice pull up

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
**15 Minute Cap

Run — Can be subbed for 2:00 on the Bike or 500m Row

KB Swing — Russian Swings for athletes unable to go overhead with the KB

Pull-ups — Ring Rows or Jumping Pull-ups are a good scale for today. If you are getting into bands today, you need to be able to accomplish in 2 quick sets…6/6 / 8/4. The band should challenge them enough to not be able to do unbroken sets of 12.

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Metcon (No Measure)

Timeline

0-4 Intro (4 Min)

4-14 Warm-up (10 Min)

14-25 Teaching & Practice (11 Min)

25-28 Break (3 Min)

28-43 Workout (15 Min)

43-47 Room Clean-up (4 Min)

47-57 Finisher (10 Min)

57-60 Closing Remarks & High Fives (4 Min)