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CrossFit Afterburn – BURN 60


Warm-up (No Measure)

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…


Warm-up (No Measure)


8:00 – Practice Kipping HSPU Breakdown

:30 Leg Swings Ea Side (open hammies before kicking up)

:15 HS Hold with Guided Demo of kick-up and active press

Into progression — Demo full movement first

–3-5 Reps of HS Negative

-focus is control and ending in tripod position (knees come down to elbows at the bottom of the negative)

–3-5 Reps of Headstand w/ Kick from Bottom (bottom-up HSPU)

—focus is creating strong extension and pressing.

–3-5 Reps of Single HSPU

-from top, lower down the bring hips to wall / knees to elbows / kick + press. Then kick down under control.

—3-5 Reps of Cycled HSPU

-demo how to bring the legs down as the head is coming to the mat. At this point, you should encourage athletes to practice the HSPU they’d like to perform in the workout.

4:00 – Practice Tempo DL Drill w/ Empty Barbell

Tempo DL Drill — w/ light weight on the bar

1 SET x 5 Reps

:03 hold in the setup

:02 stand to top

Call “Return” then :03 hold again…

1 SET x 5 Reps

:01 hold in set-up

Call “Stand”

:03 Descent

1 SET x 5 Reps (build to second weight)

:01 setup

:01 stand

:01 return

:01 b/t reps

Loading the DL

-Athletes should make their way up to the workout weight. In working up, no more than 3-4 weight jumps is advised. Beyond that too many reps or too heavy.


-Tempo Drill w/ 135#

-1st jump to 185#

-2nd jump to 225#

4:00 – Practice Tempo DL Drill w/ Empty Barbell


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups


Metcon (No Measure)


8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.