CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Wednesday, January 18

1 18

                           2016

Warmup:
3 rounds
8 Samson Stretches
8 pass thru
bear crawl
100M Run


Buy-in:
5 minutes ham / hip stretching


 Workout
5 rounds:
 10 wallball, 20/15
10 ring row
10 HP cleans, 95/65

Finisher
Muscle up practice
(chins/dips)



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)





FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling






Tuesday, January 17

1 17

                                 2017
Warmup:   
2 rounds:
100m run
6 Samson Stretches
6 pass thru
rotator prehab
5 burpees
   
Strength:   
Full strength cycle
SQ or DL

Workout:  
Ivan
 OR
Ivana

Finisher:
stretch



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




Subscribe to the CrossFit Burbank daily workout Power Grid,
FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188


                business                                                            scheduling

Monday, January 16

1 16

                           2017

Warmup:
100 jump rope forward and 100 jump rope backward

3 rounds of:
10 Samson Stretch
10 Pass thru
5 Deep ring dips
10 PVC overhead squats


Strength:     
5x5
deadlifts or sq

 Workout
15 Min AMRAP
5 HSPU
7 SDHP (95/65)
10 Front Squats (95/65)

Finisher
5 rnds
100M Farmer Walks
6 turkish getups



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling





Thursday, January 12

1 12

                           2016

Warmup:
3 rounds of:
10 Samson Stretches
10 pass thru
10 inch worms
10 ring rows
100M Waiter’s Walk

Strength:  
3X3 deadlift or Sq


 Workout
 5 rounds of:
100M OH plate carry 45/25
25 push-ups
25 toes to bar


Finisher
Interval Rowing

    

time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling





Wednesday, January 11

1 11

                           2017

Warmup:
3 rounds
100M Farmer's walk
10 pass throughs
10 PVC overhead squats
Rotator rehab
10 burpees
1 minute Butterfly stretch


Buy-in:
5 min handstand practice
5 min snatch practice


 Workout
1000m run/row

Then 3 rounds
15 Thrusters (95/65)
12 Burpees

Then 1000M Run/row

Finisher
Stretching



time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling





Tuesday, January 10

1 10

                           2016

Warmup:
3 rounds
10 Samson Stretches
10 pass throughs
bear crawl
rotator prehab
1 minute sitting toe touch stretch


Buy-in:
5 minutes
 kipping pull-up
or
muscle up practice



 Workout
20 min AMRAP
25 box jumps (20/16)
25 squats
25 AbMat sit-ups (or GHD)
25 push-ups (or slap-clap)


Finisher
10 standing broad jumps


time / score
recovery
Kcal



Workload
(foot-pounds)
Total power
(fp / min)
Athleticism
power  ratio (power / bmi)




FitWorks blog at BlogWorks,
CrossFit Burbank mainsite,


FitWorks is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008                   (818) 939-1188
                business                                                            scheduling