4 30 - CINDY

                              2015

Warmup:    

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

400M run

5 minutes of stretching  

  

Strength:   

Find maximum weight for 15 consecutive overhead squats

Workout:   CINDY 

20 Min:
5 chinups
10 pushups
15 squat

Finisher:

Interval row

or

40 burpees

or

Muscle up practice

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

                              2015

Warmup:    

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute Butterfly stretch

  

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

WOD

10 muscle ups, bar/ring,

 (OR 15 chins &15 cleans 95/65)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

3 rounds 

100M Faraways

15 burpees

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

                              2015

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

100 AbMat sit ups

100 supers

150 sidebends

  

Finisher:

Stretching

OR

3 rounds 

100M Faraways

15 burpees

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 27 - FRAN

                              2015

Warmup:   

100 jump rope forward and 100 jump rope backward

OR

55 dbl unders

OR

120 one-leg jrope

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Buy-in:  

20 burpees

400m run

20 burpees

Workout: "FRAN" -  

21 15  9

Thrusters, 95/65

Chinups 

Finisher:

Interval Rowing
or 
3 rounds 

100M Farmer's Walks

15 burpees

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 23

                              2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

Strength:  

5x5 Strict Press overhead

Workout:    

30 ring or bar muscle ups for time

or

30 chest to bar pull-ups, 30 knees to elbows, & 30 ring dips

or

60 pull-ups & 60 ring dips

Finisher

3 rounds 100M Farmer's Walks

15 burpees

Finisher:

3 rounds 

100M Farmer's Walks

15 burpees

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