Wednesday

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

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)