2 29

Skills warmup

Workout:

3 Rounds:

 800m run

45 swings, 44/26

25 jumping chinups

Finisher

50 pistol squats

reps               Movement             weight	1	2	3	↓split totals
800m run
45 swings, 44/27
25 j chins
round splits →

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,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 28

Skills warmup

Workout:  CrossFit Total

Best of three singles for:

 Squat

OH press

Deadlift

Or 5x5 of

Squat

OH press

Deadlift

Finisher

300 double unders

reps               Movement             weight	1	2	3	4	5	↓split totals
Squat
OH press
Deadlift
round splits →

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,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling

2 27

Skills warmup

Workout:

10 Rounds:

 100m waiters walk, 44/26

10 sumo deadlift highpulls, 95/65

Finisher

100 toes to bar

reps               Movement             weight	1	2	3	...	10	↓split totals
100m waiters walk, 44/26
10 sumo dl hp
round splits →

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,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

                business                                                            scheduling