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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, January 18

1 18

                          2018

Warmup:   
3 rounds
10 Samson Stretch
 10 box jumps
10 KB swings
PVC overhead squats

Buy in:
5 minutes practice
Muscle up
or
ring dip and kipping chin-up

 Workout
7 rounds:
100m Pinch-grip olympic plate holds  2x25/2x10
1 "Cindy" 
 (5 chins, 10 pups, 15 sq)

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





Wednesday, January 17

1 17

                         2018

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

Buy in:    
30 ring row
30 back extention
30 ghd situps
Workout:
30 KB swings (53/35)
100m Run
30 KB Snatches (53/35)
400m Run
30 Goblet Squats (53/35)
1K Run
30 Toes to Bar

Finisher:
3 rounds 
100M Farmer's Walks
10 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











Tuesday, January 16

1 16

                          
Warmup:   
3 rounds
100 M Run
6 turkish getups
Buy in:           
Squat Clean practice

Workout:  100 burpees
At top of minute do:
·       5 Hang Pwr Cl, 135/95, then
·       burpees for remainder of minute.
Accumulate 100 burpees

Finish:   
stretch




reps               Movement             weight
1
2
3
...
split totals
 5 hp cleans





 X burpees





round splits →








time / score
recovery
Kcal



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




FitWorks blog at BlogWorksHERE.
CrossFit Burbank mainsiteHERE.


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




Monday, January 15

1 15

                          2018

Warmup:   
2 Rounds:
400 meter run
10 Jumping Squats
15 Push Ups

Strength:
5x5 
backsquat, increasing weight


Workout
15 Minutes
5 Ground to OverHead (135/95)
10 Ring Dips
15 Box Jumps (20/16)

Finisher
 Accumulate 5 min Plank Holds



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 11

1 11


                       2018

Warmup:    
Row - 500 m row 

then
2 rounds

15 pass thru
30 sec Sampson stretch (each leg)
30 sec seal stretch 
Hold bottom of squat  - one minute 


Strength: 
4 rounds 
10 over head lunges (weighted barbell or wall ball)
30 second L sit


Workout
21 15 9
Over head squat 95/65
Box jump 24/16
Dead lift

Rest 3 mins then

3 minute max kettlebell swings 44/26

* score separately


Finisher
Bench press  






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 10

1 10

                       2018

Warmup:   
3 rounds 
100 m run (high knees)
10 wall squats
30 sec pigeon stretch
5 burpee

Strength:
3 rounds 
10 weighted good mornings
10 kettle bell press (done from knees)

Workout
30 ground to over head 135/95
1k run
20 ground to overhead
50 burpees


Finisher
GOALS
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








Tuesday, January 9

1 9

 
                          2018

Warmup:   
3 rounds 
7 inch worms  (at bottom hold seal stretch for 5 seconds)
15 pass through
10 partner push ups

Strength:
3x20 bw dips
 Or
5x5 weighted chinups


Workout
8 min amrap
12 pull ups
12 wall ball   20/15

Rest two mins then:
6 min amrap 

12 ab mat
25 double unders


Finisher
Grip work - pinch grip / hang from bar 






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