CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike or Row (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12 Tempo Squat (0:02 pause at bottom)

14 Alt. Groiners

15ft Duck Walking

Warm-up (No Measure)

-Front Squat Prep-

10 Elbow Punches (Each Side)

5 ¼ Front Squats

5 ½ Front Squat

5 Tempo Front Squats (33×1)

5 Front Squats –

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

TIMELINE

————-

0:00-4:00 you should be lifting light weight in sets of 3-5 reps with around :45 of rest

4:00-9:00 build up to light-moderate weights with sets of 2-3 reps w/ 1:00 in b/t each set

9:00-14:00 Moderate-heavy singles around 70%-80% with 1:30 of rest in b/t sets

14:00-20:00 Heavy singles building up to their heaviest single w/ 2:00 of rest b/t sets

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats

(95#-155#)|(35#-115#)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*
We are looking for max reps so the weight that athletes choose should allow for them to move throughout the minute with limited rest

Metcon (No Measure)

Timeline

0-3 Intro (3 Min)

3-13 Warm-up (10 Min)

13-15 Break (2 Min)

15-22 Teaching (7 Min)

22-42 Strength (20 Min)

42-45 Movement Review (3 Min)

45-48 Break (3 Min)

48-57 Workout (9 Min)

57-60 Room Clean-up & Closing (3 Min)