CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)
–try to keep the Wall Balls under 5:00-6:00.

— a load on the bar is automatic and can be done in 1-2 sets.

–the pull up should also be completed in 1-2 sets.

–completing 6-7 rounds while most will be in the 5 round range.

–Shoot for 1:30-1:45 per round for

Metcon (No Measure)

*Movement Adjustments*…

Push Press – If unable to Press Overhead, try Bench Press for today, either with a bar or DBs.

Thrusters/Wall Balls – Push Press if unable to Squat, Front Squat if unable to Press.

Chest to Bars – Goal is to continue moving, so pick a gymnastic pull that can make that happen. Chin over the bar Pull Ups, Jumping Chest to Bar, Jumping Pull Ups are all good options to keep the flow of the movement going!

Metcon (No Measure)

-5 Shoulder Press (Elbows slightly in front of the bar, not all the way up like a Front Squat)

-5 Dip (Count to 1 Mississippi as you dip, focus on loading the dip rather than dropping)

-5 Dip + Pause + Push Press (Controlled dip, pause in the bottom, SPEED out of it! Reset after each rep)

-5 Push Press w/ Pause Overhead (Practice resting OH rather than on the shoulders)

-10 Push Press (Controlling it back to the shoulders, load and explode!)

– 1:00 Rest –

-5 Front Squat (Focus here is vertical torso, avoid bowing forward)

-5 Tempo Thrusters (30×2) (Apply that “Load and Explode” here in the squats with a :02 hold when it’s overhead)

-10 Thrusters (Empty Barbell, smooth movin!)