7 28 TabaCee

Skills warmup

Workout:          TabaCee

Tabata protocol:

20 sec work, 10 rest, 8 rounds;

1 min rest …

Box jumps;

Hang power clean;

Ring dips;

knees-elbows

Finisher

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Bx jmp
HP clean
Ring dip
Kn-elb
	round splits →

7 27 - Burbank CrossFit

 Skills warmup

Workout: Thruster 5 x 5

increase weight to maximum effort at 5^th set

Finisher

4 sets:

30 abmats

30 back extensions

reps                   Movement               weight	1	2	3	4	5	↓ split totals
5  Thrusters
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

  

7 26 - Burbank CrossFit

 - Burbank CrossFitSkills warmup

Workout:

4 Rounds:

Max pushups w/o rest

Max chin-ups w/o rest

400m run

Finisher

reps                   Movement               weight	1	2	3	4	↓ split totals
Max pushups
Max chinups
400m run
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

  

7 25 - Burbank CrossFit

Skills warmup

Workout:

Rounds in 20 min:

5  OH press, 2/3 bw

10 Ring Rows

15 OH lunge, 1/3 bw

Finisher

reps                   Movement               weight	1	2	3	4	...	↓ split totals
5  OH press, 2/3 bw
10 Ring Rows
15 OH lunge, 1/3 bw
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.