CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

then…

3 ROUNDS — 3 REPS OF EACH…

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

Lead the Athletes through the following progression on your call with an empty barbell…

3 Power Cleans w/ :01 Pause in the catch (focus on receiving with a vertical torso)

3 Power Cleans w/ :01 Pause in the catch + Push Press (aggressive drive)

3 Power Cleans w/ :01 Pause + Push Jerk

10:00 minute Extended Warm Up Suggestion…

Spend the initial 5:00 building in weight to a moderate load. At minute 5:00 begin the following…

EMOM x 5 MINUTES

1 Clean and Jerk

Rest :15

1 Clean and Jerk

Athletes should begin with a moderate load and end with a heavier barbell than they plan on using for the workout.

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)