CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

-TEACH-

5 Reps, False Grip Ring Row (easy angle)

5 Reps, False Grip Ring Row (tough angle)

:10 False Grip High Ring Hang –

3 Reps, False Grip Chest to Rings Pull Up –

After this progression, start the 10:00 clock for the Skill Session

Every minute for 10 minutes-

Option 1 – EMOM: 5-10 False Grip Ring Rows.

Option 2 – EMOM: 1-3 False Grip Strict Pull Ups or :15 False Grip Hang.

Option 3 – EMOM: :20-:35 Top/Bottom of Ring Dip Hold

Option 4 – EMOM: 1-3 Strict Muscle Ups

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

*Movement Adjustments*…

Run – Adjust to 500m Row

Burpees – Adjust to Slam Balls, Box Jumps, or 30 Mt Climbers if an athlete cannot perform Burpees.

Muscle Ups – If upper body injury, RDL, or Deadlift at a moderate weight. If an athlete cannot pull, adjust to Ring Dips, Box Dips, or Push Ups.