CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
The load on the bar should allowyou to complete 15 reps unbroken. With the higher volume today, this workout can be tricky to pace with the decreasing and increasing reps.You will want to be smart about breaking up their deadlifts. The first two sets should be done in 2-3 quick sets. Burpees should be smooth and the same pace for the whole workout. Challenging pace should be aiming for 12 minutes or less, with good goal paceaimong for 15-16 minutes.

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

Warm-up (No Measure)

Coach Timeline

0-15 Warm-up (10 min)

15-20 Teaching and Pre-Loading (5 min)

20-28 Strength (8 min)

28-31 Pre-Workout Break (3 min)

31-49 Workout (18 min)

49-52 Transition (3 min)

52-60 Finisher and Closing (8 min)