2013
Warmup:
3 Rounds
20 squats
15 GHD sit-ups
10 Ring Rows
Strength: Wendler 3s
Deadlifts
70%, 80%, 90%
Workout: Sissy Test
ALTAP:
Swing-burpee pyramid: 53/35
1 swing - 20 burpees
2 swing - 19 burpees
3 swing - 18 burpees ...
...
... 19 swing - 2 burpees
20 swing - 1 burpees
Do not rest during swings ... SISSY TEST!
Finisher
goals
reps Movement weight
|
1
|
↓split totals
|
1 swing – 20 burpees
|
||
2 swing – 19 burpees
|
||
...
|
||
19 swing – 2 burpees
|
||
20 swing – 1 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
FitWorks is CrossFit Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008
(business) (818) 939-1188 (scheduling)
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