9 2 - FILTHY 54s

2013

Skills warmup

Workout:   Filthy 54s

1 Round:

54 Box jump, 24 inch box
54 Jumping chins
54 Kettlebell swings, 35

54 Walking Lunge 
54 Knees to elbows
54 Push press, 45 pounds
54 Back extensions
54 Wall balls, 20 pound

54 Burpees
54 Doubleunders/ tuckjump

Finisher

reps                   Movement               weight	↓ split
54 Box jump, 24 inch box
54 Jumping chins
54 Kettlebell swings, 35
54 Walking Lunge
54 Knees to elbows
54 Push press, 45 pounds
54 Back extensions
54 Wall balls, 20 pound
54 Burpees
54 Doubleunders/ tuckjump
round splits →

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

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8 29

                           2013

Warmup:   

5 rounds

5 squats

25 jumprope

Strength:           

100 hang power cleans

Workout:

21  15  9  15  21:

Wallball, 20/15

Bx jump, 20

Finisher

Interval rowing

reps               Movement             weight	21	15	9	15	21	↓split totals
Wallball
Bx jump
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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

8 28 - Nancy

Skills warmup

Workout:  NANCY

5 Rounds:

 400m run

15 OH squats, 95

Finisher

reps                   Movement               weight	1	2	3	4	5	↓ split totals
400m run
15 OH squats, 95
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.

  

8 27 - Strength

Skills warmup

Workout: Strength cycle

5x5 or 3x20:

 Either squat or deadlift cycle

FINISHER :

Ivan OR Igor

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

8 26

                          2013

Warmup:   

400 M Run

10 Burpees

Strength:           

Squat Cleans Practice

Workout:  100 burpees

At top of minute do:

·       5 Hang Pwr Cl, 135/95, then

·       burpees for remainder of minute.

Accumulate 100 burpees

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)

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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