4 30 - Skinny Legs

                          2014

Warmup:

3 rounds

22 double unders

10 passthru

100m run

20 sec handstand

Strength:    

Squats

3x20 or 3x5

Workout:  Skinny Legs

Rounds in 20:

 10 ring dips

10 highpulls 95/65

10 OH press 95/65

10 chinups

15 pushups

15 ring rows

Finisher

Interval rowing

reps         Movement        weight	1	2	3	4	...	↓split totals
10 ring dips 10 highpulls 95/65 10 OH press 95/65 10 chinups 15 pushups 15 ring rows
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

4 29

                            2014

Warmup:

3 rnds

22 dbl unders

10 passthru

30 sec L-hang

4 turkish getups

Buy-in:

Burpee challenge

Workout:

Rounds in 20:

20 GHD situps (40 abmat sub)

20 GHD back ext, (40 supers)

15 knees to elbows,

20 GHD back ext. (40 supers)

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
20 GHD situps
20 GHD back ext
15 knees to elbows
20 GHD back ext
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

4 28 - Bad Nuts

Warmup:        

                                                3 rounds
                                          20 passthroughs; 
                                                 33 j rope

Strength:      3 rounds:  15 chinups

Workout: Bad Nuts plus

tabata 6s

dips

pushups

4 min rest, then

7 rounds - Bad Nuts:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

rowing intervals

reps	Movement        weight	1	2	3	…	7	total splits ↓
5 thrusters, 95   7 hang pwer cln, 95 10 s dl hp
4 min rest, then tabata 6s
dips pushups
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

Subscribe to the FitWorks daily workout Power Grid HERE.  

4 24

                               2014

Warmup:

2 rounds

10 passthru

5 burpees

15 doubleunder

10 squats

Buy-in:

Burpee challenge

Workout:

4 Rounds:

 100m OH plate carry, 45/25

25 slap pushups

20 ring dips

Finisher

Handstand practice

goals

reps               Movement             weight	1	2	3	4	↓split totals
100m OH plate carry,
25 slap pushups
20 ring dips
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