7 31

                             2018

Warmup:   

2 rounds:

100m run

8 burpees

22 dbl unders or practice or 66 singles

Buy-in:  

2 rounds

1 min L-hang

1 min R L: side plank
1 min L-sit

Workout:

altap:

 40 chinups, strict
30 trusters, 75/45

40 knees to bar

60 pushups, slap-clap

Finisher

goals
interval rowing

reps               Movement             weight	1	↓split totals
round splits →

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

7 30

                                2015

Warmup:   

25 one-leg jumprope, R-L

3 rounds
8 Samson Stretch 
8 Pass Throughs 
60 sec plank 
10 dips

Buy-in:  

clean & jerk practice

Workout:  

ALTAP
400M RUN
20 burpees
400m run
20 deadlift, bw - 2/3 bw
400m run
20 chinups
400m run

Finish:  

muscle up practice

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

7 26

                                2018

Warmup:   

100 double under / attempts
3 rounds 
10 Samson Stretch 
10 Pass Throughs 
30 sec side plank, R-L
10 ring rows

Buy-in:  

100 kbell swing

Workout:  

6 rounds
20 wallball, 20/15
20 Box jump, 20/16

Finish:  

snatch practice
44 kbell snatch

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

7 24

                         2018

Warmup:   

3 rounds

22 j rope

10 passthru

14 OH lunge, pvc

5 burpees

Strength:    

12x3
OH press

Workout:

Rounds in 20 min:

 10 ring dip

10 ring rows

15 plate sq, 45/25

100m run

Finisher

goals

snatch practice

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

7 23

Warmup

3 rnds:

10 passthru
5 burppes
6 turkish getups

Buy in:

1k run

then 
stretching

Workout:

5 rnds:
50 sauats, then
 rest same amount of time squats took

repeat, for 5 rouinds

THEN

same protocol, for 5 rnds of
20 pushups


  

Finisher

goals

rowing intervals

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

  

7 19

                           2018

Warmup:   

99 dbl unders

10 burpees

22 abmats

22 supers

15 slap clap pushups

Buy-in:  

2k run

OR

 3 rnds

 33 swings
12 turkish getups

Workout:

Rounds in 20:

100m OH plate carry, 45/25

10 ring dip

15 plate squat, same

Finisher

Tabata 6s

Ring rows

wallball

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

7 18

                                2018

Warmup:   

66 jump rope forward 
66 jump rope backward 

3 rounds of: 
5 burpees
6 turkish getups, empty
10 Pass Thru
15 sec handsand

Buy-in:  

100 abmat
100 supers
150 sidebends

OR
44 of each on GHD
150 sidebends

Workout: 4 rounds

400m ball carry
8 mil press, 95/65
12 ring row

Finisher:

two rounds

 33 swings
12 turkish getups

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

7 17

                      2018

Warmup:

3 rnds

33 j rope

10 passthru

5 burpees

 20 sec L-hang

Strength:    

3x12
Any strength movement

Workout:

Top of minute:

5 burpees, then

x Wallball, 20/15

Accumulate 100 wallballs (Kalsu protocol)

SCALE at 4 burpees

Finisher

Interval rowing 

goals

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