2 28

                           2019

Warmup: 

2 rnds

22 dbl unders or attempts

16 split lunge

20 abmats

20 supers
6 turkish getups

Strength: 

 Any strength movement

Workout:

5 Rounds:

 400m run

22 swings, 53/35

11 burpees
20 ring rows

Finisher

2 rnds
any order/combo

20 kbell snatch
20 OH bx steps

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 27

                                     2019

Warmup:   

400m run
12 Good Mornings, 
5 inch worms, 
8 pass thru, 
20 squats

Workout: Linda Light

three stations:
185/135/95
135/95/65
95/65/45

Rounds 
10 9 8 7 6 5 4 3 2 1 
DL / BP / Sq

-----------------------

"Linda"
Deadlift (1 ½ Body Weight) 
Bench Press (Body Weight) 
Squat Clean (3/4 Body Weight)

Finisher

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

2 26

                             2019

Warmup:   

2 rounds:

400m run

10 burpees

22 dbl unders

Buy-in:  

3 rounds

1 min L-hang

1 min R L: side plank

Workout:

altap:

 50 chinups, strict

50 pushups, slap-clap

50 knees to bar

power cleans, 95/65

Finisher

2k row
or
800 jump rope

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 25

                       2019

Warmup:   

2 rounds
10 passthru

33 abmat
44 supers
6 burpees

Buy-in:  

1000m run
28 Turkish getups

Workout:

altap:

 100 double unders (SUB: tuckjump)

then

3 rounds

10 muscle up (SUB: 15 hp cleans & 15 dips)

15 burpees-chinups

then

100 double unders (tuckjump sub)

Finisher

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

2 21

2019

Warmup:

2 rnds
4 burbees
100m waiters walk
8 passthru
20 abmat
20 supers

Buy in:

3 rnds 
10 chinups
10 HP clean

Workout:

EMOM -- 18 min

12 thrusters,  55/35 
(rule of thumb for scaling:
reps in aprox first 30 sec)

Finisher

1000m farmers walk

goals

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

2 20

                         2019

Warmup:   

3 rnds

5 burpees

20 abmat

20 supers
19 dbl unders

Buy-in:  

2 rounds

400m run

75 squats

Workout:

amrap: no time limit

2rnds:

 (scale for 10 or more)

 max chin-ups

max benchpress, bw – 2/3 bw  

Finisher

goals
STRETCH

reps               Movement             weight	1	2	↓split totals
maxium chin-ups
maximum benchpress, bw – 2/3 bw
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

2 19

                           2019

Warmup:   

400 run

3 rnds

rotator prehap
10 snatches 
10 passthru
6 burpees

Buy in:    

100 dbl under

Tabata 8 - handstand hold 

Workout:

5 rnd:6 box jumovers10 wallball, 20/15
40 supers or 30 bk ext

Finisher

50 Med ball situps - 
touch wall or hand to partner

50 ring row

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