CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 Bike

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

3 Inch worms

10 Arm Crosses

10 Arm Circles

0:30 Bar Hang

Strength

Warm-up (No Measure)

Front Squat PREP

————————-

Perform 5 reps of each movement on the Coaches call

With Barbell:

5 Tempo ½ Front Squats (33×1)

5 Tempo Front Squats (33×1)

5 Front Squats

Light Weight:

5 Tempo Front Squats (33X1)

5 Tempo Front Squats (13X1)

5 Front Squats

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike

-1:00 Rest b/t Sets-

– 13 MIN TIME CAP –

[3:30 Cap for Every Set]

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

Row = 18/16 Cals

Metcon (No Measure)

Coache’s Timeline

—————————-

0-3 Intro (3 Min)

3-12 Warm-up (9 Min)

12-20 Front Squat Teaching (8 Mins)

20-34 Strength (14 Min)

34-42 Movement Review & Build-up (8 Min)

42-45 Break (3 Min)

45-58 Workout (13 Min)

58-60 Closing & High Fives (2 Min)