2 28

                           2017

Warmup:

3 rounds

10 pass thru

15 KB swings

bear crawl

10 ring row

Strength:   

5x5 overhead squats

 Workout

Accumulate 1 min of L-hang  

Run 400M

30 burpees

  2 min of L-hang  

Run 400M

20 burpees

  3 min of L-hang  

Run 400M

10 burpees

Finisher

50 Overhead walking lunges

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

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

Open 17.1

                           2017

Warmup:

3 rounds:

10 Samson Stretches

10 pass thru

bear crawl

10 box jumps

1 minute Butterfly stretch

Strength:  

3x3

weighted ring dips 
or

bench press

 Workout: 17.1 

For time

10 dumbbell snatches, 50/35

15 burpee box jump-overs 24/20

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Time cap: 20 minutes

Finisher

Interval Rowing

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

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 23

                           2017

Warmup:

400M run

3 rounds of:

10 Samson Stretches

10 pass thru

10 push press

10 ring rows

Strength:   

3X3 deadlift

 Workout

AMRAP in 20 minutes of:

10 Pistol squats (5/leg)

10 Push-Press (75/45)

10 Knees to elbow

Finisher

Interval Rowing

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

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 22

                           2017

Warmup:

3 rounds of: 

10 pass thru
10 ring row

1 minute sitting toe touch stretch

6 turkish getups

Buy-in:

15 burpees 
1 k run

15 burpees 

 Workout

"JT" 
THEN
100 Jumping squats (feet leave the ground at the top of the squat).

Finisher

100 AbMat Sit-Ups

100 supers

150 sidebends

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

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 21

                           2017

Warmup:

100M run

3 rounds of:

 10 pass thru

10 push press

10 ring rows

Rotator prehab

Strength:     

 Deadlift or Squat 

 Workout

2 Rounds

1K Run

400M Med ball carry, 20/15

100M Farmers walk,  53s / 35s
22 burpees

Finisher

100 AbMat

100 Supers

150 sidebends

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

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 20

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass thru

10 PVC overhead squats

Buy-in:

5 min "Cindy"

 Workout

100 double unders,

then

3 rounds

20 chest to bar pull-ups

20 sumo deadlift high pulls (95/65)

then

100 double unders

Finisher

Interval Rowing

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

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 16

                           2017

Warmup:

3 rounds

10 Samson Stretches

6pass thru

bear crawl

6 turkish getups
10 dips

Strength:  

 Deadlift or squats

 Workout

3 rounds

25 Burpees

50 double Unders

25 KB swings (53/35)

Finisher

Stretching

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

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