CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

200m Run

20 Hollow Body Flutter Kicks

12 KB DL

6/6 KB Bent-Over Row

Metcon (No Measure)

Teaching (4 Min)

Deadlift Progression

4 SETS x 5 REPS

SET 1 → Above the Knee

SET 2 → Below the Knee

SET 3 → Mid-shin

SET 4 → Deadlift w/ light weight

Strength

Deadlift (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Deadlifts*

*Increase weight every other round. Keep weight light-moderate.

*Stimulus

Strength — should be keeping the weight in the light-moderate range…think 55%-70% tops for this week. We will be increasing weight as the reps get smaller in the weeks to come but we need to build a base first. should feel confident for two more reps if needed for ALL their weight jumps.

Workout

Metcon (Time)

FOR TIME

Run 3 laps

21 Deadlifts (135/95)

Run 2 laps

15 Deadlifts (155/105)

Run 1 lap

9 Deadlifts (185/135)

15 min CAP
*Running — If unable to run- Bike 4:30 – 2:30 – 1:00

*DeadLift– If unable to Deadlift, Lunges

The Deadlift loading should be thought of as: light (45%-50%), moderate-light (55%-60%), and moderate (60%-65%). They should probably be right around their last weight jump they used in the strength, and should be able to complete all Deadlifts in 2-3 sets.