CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

30 Single Unders

20 Dubs or 5 Single-Single-Double attempts

10 Shoulder Press

30 Single Unders

20 Dubs or 5 Single-Single-Double attempts

6 Push-ups

Strength

Warm-up (No Measure)

-Progression- (5 minute window)

4 SETS x 5 REPS

SET 1 → Dip & Drive

SET 2 → Tempo Push Press (13X1)

SET 3 → Tempo Push Press (21X1)

SET 4 → Push Press w/ weight — Load on LIGHT weight

Push Press (5-5-5-5-5-5-5-5-5-5)

EVERY 0:90 FOR 10 SETS

5 Push Press

(3 minutes to load bar for 1st set)

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

15 Push Press (55#-95#/25#-65#)

50 Double Unders or 100 Singles

12 Burpees

50 Double Unders or 100 Singles
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Workout — The Push Press should be light weight that will allow for unbroken sets even in the final round…we are talking about no brainer weight, grip it and rip it! The Du/Su should take no more than :45. Those 12 Burpees somehow snuck their way in between jump rope sets and should be finished in no more than 1:10 to ensure everyone is getting about 1:00-1:15 of rest before the next round!