CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

30 Mountain Climbers

5/5 Little Plate Arm Haulers

5/5 S/L Deadlift

Warm-up (No Measure)

5 Hips to above the knee

5 Above the knee to below the knee

5 Deadlifts

Now that we’ve worked on the basic movement pattern we will take athletes through some tempo and weighted sets…

3 SETS x 5 REPS

SET 1 → Tempo (31X1) –

SET 2 → Tempo (22X1) –

SET 3 → W/ light weight –

Strength

Deadlift (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Deadlifts*

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

* Last week athletes worked into some moderate sets of 4, and our goal this week is to try and get a little heavier for our sets of 3! Look to have everyone climb to 90%-ish by their last build

*Newer Members should keep to moderate sets of 5 to get some volume.

Workout

Warm-up (No Measure)

1 ROUNDS OF:

5 V-ups [or Tuck-Ups]

5 Kip Swings [or Shoulder Swing]

5 Hanging Knee Raise

5 Toes-2-Pole [or Toes-2-Bar]

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3-6-9-12-15-18-Etc…

Deadlifts (155/105)

Toe-2-Bar*

Burpee-Over-Bar

– – – – – – – – – – – – – – –

*or Hanging Knee Raise