CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 Band Pass Throughs

5 Strict Shoulder Press

10 Back Squat

5 Snatch Grip Push Press

Skill

Warm-up (No Measure)

9 MINUTES [0:45 WORK, 0:15 REST]

MOVEMENT 1 – Ring Rows

MOVEMENT 2 – Slam Balls

MOVEMENT 3 -** Alt Banded Tricep extensions From rig

**put band on the pull up bar. Grab both sides and extend one arm at a time [if possible], alternating

Workout

Warm-up (No Measure)

5 Snatch Grip DL (Hips and shoulders move together, shoulders stay over the bar)

5 Dip Drive from Power Position (Vertical dip and drive)

5 High Pulls from Power Position (Keep the bar close when driving up from the hips)

5 High Pulls from Hang Position (Pulling from just above the knee)

5 Hang Muscle Snatches (Focus on quick turnover and punch)

5 Hang Power Snatches (Smooth cycling)

*Athletes should build to workout weight in 2 sets from an empty barbell.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (75#-115#/35#-65#)

6 Burpee Pull Up*

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

*Burpee Pull-up:

Modify to 6 Burpee + 6 Jumping Pull-up

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

Metcon (No Measure)

Timeline

0-5 Brief (5 Min)

5-12 Warm Up (7 Min)

12-22 Teaching (10 Min)

22-30 Skill Session (8 Min)

30-36 Barbell Prep (6 Min)

36-39 Pre Workout Transition (3 Min)

39-55 Workout (16 Min)

55-60 Cooldown + Foam Roll (5 Min)