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
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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
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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)