CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

25ft Butt Kicks

25ft Toe Touches

25ft Side Shuffle

25ft Karaoke

15 Reverse Fly [5/2.5 plates]

0:20 hold at the top of the dip

Strength

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – 0:45 Alt. Hammer Curls

MIN 2 – 0:45 Ring/Box Dips

MIN 3 – 0:45 Hollow Body Flutter Kicks

Metcon (No Measure)

Teaching

After our strength portion, bring your athletes back in to warm-up and go over Pull-ups, including scaling options.

4 SETS x 5 REPS

SET 1 → Small Kip Swing (keep the swing tight, focus on active shoulders and tight midline)

SET 2 → Bigger Kip Swing (feel the weightless-ness for the split second in each end of the kip swing)

SET 3 → 2 Kip Swings + 1 Kipping Pull-Up (focus on big hips here!)

SET 4 → 2 Kip Swings + 1 Kipping Pull-Up + 2 Kip Swings (focus on keeping tension on the bar after the pull-up to set them up for success in the next pull-up)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run*

20 Burpees

10 Pull-ups

-16:00 Cap-

*1 lap + school bus & back
Goal – This is an aggressive cap, so you’ll want to push the run on the first couple of rounds to give a buffer for the last couple of rounds.

Movement Adjustments…

400m Run: If you cannot run YOU can sub 24/18 Cal Bike today. We want to avoid using the rower because of the pulling of the Pull-ups.

Burpees: If you cannot perform the full ROM, we can modify the Burpee to an Up-Down, or elevate the hands of the Burpee.

Pull-Ups: We can modify the Pull-Up to a Jumping Pull-Up, or to a Ring Row