CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Warm-up (No Measure)
2 sets of 6 Cal Bike/6 Up-Downs. The first set at a moderate effort, and the second set at a hard effort
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs (2nd round box jumps)
-4 Minute of active recovery-
then REPEAT
18Minute CAP
Bike – 60/50 Cal Row, 3 Laps Running,
Finisher
Metcon (No Measure)
EXTRA CREDIT
1 LAP + Playground & back KB Farmer Carry (70/53)|(53/35)
Metcon (No Measure)
Timeline
0-5 Intro (5 min)
5-12 Warm-Up (7 min)
12-17 Push Press Teaching (5 min)
17-32 Strength (15 min)
32-35 Transition/Break (3 min)
35-39 Workout Primer (4 min)
39-46 Workout (7 min)
46-50 Recover (4 min)
50-52 Finisher Review (2 min)
52-57 Finisher (5 min)
57-60 Cool Down (3 min)