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

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Thursday, July 21

7 21

                              2016
Warmup:   
55 dble unders or attempts

3 rounds of:

8Samson Stretch
8 Pass Thru
8 PVC overhead squats
5 Deep ring dips

Buy-in:  
100m run
14 burpees
400m run
18 OH lunge



Workout: "FRAN" -  
21 15  9
Thrusters, 95/65
Chinups 

Finisher:
Interval Rowing
or 
3 rounds 
100M Farmer's Walks
15 burpees


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

















Wednesday, July 20

7 20

                          2016

Warmup:   
3 rounds
30 sec hip stretch
10 pass thru
rotator prehab
100M Run

back stretches


Strength:
3x20 or 5x5
deadlift or squat


Workout:
 Tabata 6s (30 sec rests)
Pushup
Ring row
ring dip
OH press
burpees

  
Finisher:
Muscle up practice 
OR
150 abmats
75 bk extensions
OR  
Stretchng


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







Tuesday, July 19

7 19

                           2016

Warmup:
3 rnds
30 seconds hang from bar (one-arm?)
8 pass through
30 second Sampson stretch
Rotator prehab
100 m run



Buy-in:
3x10 front rack lunge


 Workout
3 rounds
800 m run
15 OH squats 95/65
3 leg-less rope climbs OR  21 chin ups




Finisher
3 rnds
Farmers walk
8 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





Monday, July 18

7 18

                           2016

Warmup: 
4 rd 
Hold bottom of squat 30 sec
5 inch worms
30 second plank
1:00 min calf stretch 


Strength:    
 
3x5 military press

 


 Workout 
5 rounds
40 double unders
20 wall ball
10 ring dips 
 

Finisher 

3x30 seconds Hold chin over bar or..
Negatives 



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, July 14

7 14

                           2016


Warmup:   
3 Rounds:

100m run 
6 turkish getups
10 Passthru

Buy in:  
400 Meter Run/Row
100 Double Unders (attempts)
Stretch


Workout
5 Rounds:
21 Power Cleans (115/75)
12 Handstand Push Ups
  

Finisher
Interval Row 


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





Wednesday, July 13

7 13

                           2016

Warmup:
3 rounds
10 inch worms
30 second Sampson stretch
Rotator Prehab
10 medball cleans



Strength:    
5x5 weighted pulls/dips
Or
3x20 at body weight


 Workout

100 wall balls, 20/15
75 double unders / tuckjupm
50 burpees
25 toes-bar

Scale - 50 40 30 20 10



Finisher 
Don’t worry. Be happy.





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