CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

WARM-UP

WHILE YOU INTRO CLASS- a foam roller and roll out their hips, quads, and ankles (5 min).

Then put rollers away and grab a barbell and 1 plate!

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength

Warm-up (No Measure)

SQUAT PREP

– 5 Tempo Back Squats (3311)- Focus here on pushing the knees out, spreading the ground apart with the feet on the way

DOWN and UP

– 5 Tempo Back Squats (1311)- Layer on the focus of keeping the chest up, shoulders pinned back at the BOTTOM and on

the way UP

– 5 Tempo Back Squats (1111)- Focus on the breath at the top of every rep, resetting the midline, and going right into the

next squat

Back Squat (10 REPS)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take

:01 pause between each rep at the top

Workout

Warm-up (No Measure)

wod prep

Front Squat Warm-Up:

1 Squat Clean (or Power Clean) + 2 Front Squats with the weight they plan to use for the workout- talk about standing up from

the clean, taking a big deep breath, and driving the elbows up to the ceiling before going into the Front Squats.

T2B Progression:

– 5 Tight Kip Swings (keep active hang, shoulders away from ears)

– 5 Big Kip Swings (focus on pushing down on the bar, and popping the hips up)

– 5 Kipping Hanging Knee Raises (try to get the knees and hips up as high as possible)

– 5 Kipping Toes to Something (keeping the legs straight, keeping a tight kip swing)

– 5 T2B (push down on the bar, lean back)

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(75/45)

20 Toes 2 Bar

-9:00 Hard Cap
Loading on the Front

Squat should allow athletes to get through at least 8-10 reps without needing to think much about it, and the last 5-7

should be tough. This is not meant to be paced- come out hot and try to hold on!