WOD:   4/22/16

Front Squat 5-5-5-3-3-3 reps

7 rounds for time of:
7 Dumbbell Thrusters, 60/40-lbs.
1 Rope Climb



The Burner

     A burner is a short, hard, and fast CrossFit WOD. Burners are one of the best parts of CrossFit because they happen so fast, but create so much fitness.

Today's WOD is a bit of a burner, so read up and find out why we do short, sweet, and spicy workouts like today's!

According to Ben Bergeron, coach of CrossFit New England’s Affiliate Team and many games athletes:
Burners are all out efforts and one of the best ways to build metcon quickly.  Burners should be done with fast cycle times and no transitions.  "Helen" and "Christine" are examples of some longer, but well programmed Burners.  

Here are some characteristics of a well programmed Burner:

Straight Sets - if you are breaking or stopping during the workout you are not achieving the desired goal.  Shorten up the reps or lighten the load.

Light Weight  - if you are thinking about the weight or having to pause before picking up the weight you are going too heavy and not going to get the desired stimulus  (Increasing cycle times and metabolic conditioning).

Short Time Domain - These WODs should be 2 to 6 minutes.  We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway.  Think about a max effort 800m Run or 1k Row.  

No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation or stress. For this reason, I usually don't use benchmarks for Burners - too much emotional stress.
NO DOMS - There should not be any excessive soreness from properly programmed Burners.  We are looking to build you up with these not break you down in anyway.  For that reason I wouldn't classify "Fran" as a Burner.”


At CrossFit Train we program “Burner” style WODs quite often, make sure to use them to your advantage. Scale correctly and let it burn to get the most out of these awesome WODs that make CrossFit what it is.


Source: http://competitorswod.blogspot.com/p/faqs.html