CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS (10:00 Hard Cap)

10 Scap Push U

→ 8 Push Up to Down Do

→6 Pike Push Up

10 Strict Press

1:00 Row (EZ→Mod→Hard)

Strength

Metcon (No Measure)

Teaching

Push Press Progression…

— Dip with :01 pause

— Dip with :01 pause + Stand

— Push Press with :01 pause overhead

— Push press w/light load

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

– – – – – – – – – – – – – – – – – – – – – – – – –

5 – 4 – 3 – 2 – 1 – 1 – 1 – Etc

*Repeat Sets of 1 until Max is found

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Strict Barbell Shoulder Press

*15 Cal Row After Every Set

-15:00 Hard Cap-
Guys 75#-115#

Ladies 25#-60#

*or 15 cal Bike

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads