CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP

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

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (0:02 Hold at the Bottom of the Squat)

Strength

Metcon (No Measure)

THRUSTER PREP

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

– 5 Strict Press

– 5 Push Press

– 5 Front Squats

– 5 Thrusters

PULL-UP PREP

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

10 Kip Swings

Control the swing with the shoulder

and maintain a tight belly.

5 Dynamic Kip Swings

Create more momentum through the

shoulders.

5 Kip Swings

While pulling down on the bar

5 Kipping Pull-up / Pull-up Attempts

Thruster (3×5)

5 – 5 – 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Run 2 laps instead of row

**A challenging pace falls somewhere between 8:00-13:00. There is a time cap of 15:00. This workout is meant to be done fast and get the heart rate very high.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Warm-up (No Measure)

AFTERBURN Timeline

0-3 Intro (3 min)

3-11 Warm-up (8 min)

11-17 Movement Review (6 min)

17-29 Strength Session (12 min)

29-33 Pull-up Review (4 Min)

33-36 Break & Workout Set-up (3 min)

36-51 Workout (15 min)

51-57 Cool Down (6 Min)

57-60 Closing & High Fives (3 Min)