CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 10 Air Squats

+ Max Plank Hold

then…

1 ROUND

10 Groiners

10 Boot Strap Stretches

10 Good Morning [Bar]

-into-

1 ROUND

6 BB Kang Squats

6 Cossask Squats [Bar Optional]

6 Tempo Back Squats (21X1)

Strength

Back Squat (4-4-4-4-4-4-4-4-4-4)

12 MINUTE WINDOW

10 x 4

4 Back Squats*

*30-45 second rest

*Increase weight every other round. Keep weight moderate.

* Strength — Squatting this week should be heavier than last week. They should think about starting around 70%-75% and ending around 85% by their last jump

WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

Workout

“THE REGULATOR” (Time)

FOR TIME

750m Row

10 Thrusters (95/65)

500m Row

20 Thrusters

250m Row

30 Thrusters
– 14 MINUTE CAP –

– – – – – – – – – – – – – – –

*Bike 3:00 – 2:00 – 1:00

STIMULUS-

The row should be tackled at a moderate pace.The Thrusters should be taken a bit faster…tackle big or small quick sets, but either way no round should take more than 4 sets!

If unable to Row, athletes should Bike for 3:00 – 2:00 – 1:00