CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

7 MINUTE AMRAP

1:00 Row or Bike

0:30 DB/KB Overhead Hold

10 DB Press

20 Reverse Flies [Metal Plates]

14[ttl] Plate Rotations

Strength

Warm-up (No Measure)

5 Tempo Strict Press (2121)

5 Strict Press

5 Dip + Stand

5 Dip + Drive w/o barbell

Once athletes have worked through the above prep, we can take them through some weighted reps with the focus on keeping the ribcage anchored to the hips when opening and pressing.

5 Dip + Stand –

5 Dip + Drive –

5 Push Press –

Push Press (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Push Press*

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

*Today we are working with moderate amounts of volume, we are loading up the barbell with heavier loads than last week so that is where we’ll be getting some intensity.

Workout

Metcon (Time)

6 ROUNDS FOR TIME

50 Dubs or 100 Singles

300m Row

12 Push Press (M 55#-95#/35#-65#)

– 16 MIN TIME CAP –