CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 SETS

– – – – – – – – – – – – – – – – – – – – – –

20 Singles

→ 20 Fast Singles

→ 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

0:20 Elbow Punches with Barbell

Metcon (No Measure)

-push press prep-

———————–

3 Dip (Against Wall)

3 Dip (With Barbell)

3 Dip and Press

3 Barbell Push Press with Pause Overhead

1 set of 5 with a light warm-up weight and then start the clock for them to build to their 1RM.

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

5 – 4 – 2 – 1 – 1 – 1 – ETC…

Workout

Metcon (3 Rounds for time)

1: EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press

(115-55# male)(75-25# female)

– Rest 1:00 –

2: EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press

(135-75# male)|(95-35# female)

– Rest 1:00 –

3: EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press

(165-85# male)|(115-45# female)

* 60 singles instead of Double Unders
You should be aiming to complete their reps in 90 seconds or less. We don’t want to see more than 30-40 seconds on the double unders and no more than a minute on the push press. We are looking for the first load of push press to be completed unbroken. The second load could be broken up once. The final load no more than 3 sets to complete.

Metcon (No Measure)

Coach Timeline

—————————

0-5 Brief (5 min)

5-15 Warm-up (10 min)

15-23 Teaching and Initial Loading (8 min)

23-38 Strength (15 min)

38-41 Pre-Workout Break (3 min)

41-55 Workout (14 min)

55-60 Closing (5 min)