CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict bent over row with bar

*Adjust up or down as needed. Deficit HSPU

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max close grip pull up or ring row

*1 RR = Row L + Row R + Push-up
*Movement Adjustments*…

Bike — can be subbed for row 20/15 cals. Can also fast cycle box step-ups at 24/20

TTB — can be adjusted to hanging knee raises or kipping toes to “something”. If athlete can’t hang from bar, v-ups or tuck-ups are a fine sub

RR — can be adjusted to perform from the knees or if the athlete can not push, can have the athlete perform the row portions plus a :10 plank hold.