CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

0:45 Row

10 Alt. Groiners

10 Glute Bridges

0:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Air Squats

10 Barbell Good Mornings

0:30 HS Hold/Nose to Wall Hold/ plank

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

WORKOUT WEIGHT

Rx: 275/185

Sc: 185/135

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Plate Ground 2 Overhead

– 17 MIN TIME CAP –
8 DB /KB strict press instead of HSPU

Metcon (No Measure)

TEACHING

DEADLIFT…

DEMO: Perform 3 reps with 30×1 tempo followed by 3 reps without the tempo highlighting points of performance for the movement.

Then-

– 5 Deadlifts above the knee —

– 5 Deadlifts below the knee —

– 5 Deadlifts to mid-shin —

– 5 Deadlifts at 30×1 — slow controlled movement practicing the tempo

.

HANDSTAND PUSH-UP…

DEMO: Perform 3 reps of a HSPU on the wall and then 3 reps using the box scaling option. Highlight the points of performance for the movement and the different scaling options so each athlete has an appropriate option for their skill level.

– 3 Kick up + :03 HS Hold —

– 3 Kick Up + HS Negative *no press — Focus is on controlled descent

– 3 HSPU — Focus is on tucking the knees into the chest then aggressively extend the legs and hips up, not away or into the wall.

Metcon (No Measure)

Coaches TIMELINE

0-3 Intro (3 min)

3-13 Warm-Up (10 min)

13-25 Teaching (12 min)

25-40 Extended Warm-Up (15 min)

40-57 Workout (17 min)

57-60 Clean Up & High-Fives (3 min)