3 28

                                     20149

Warmup:

3 rnds
22 backwards jumprope
8pushups
15 squats
10 one-leg jumprope

8 passthru

Strength:

any strength movement:

Workout: 

 5 rounds:

400m run

12 push press, 95

12 power clean, 95

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

3 27

                      2019

Warmup:

3 rounds

10 passthru

5 burpees

30 sec L-sit

30 sec R-L side plank

Strength: 

Any strength movement

Workout:  

3 rounds:

200 jump ropes

100 m run

30 ring row

20 swings, 53/35

Finisher: 

stretching

reps	Movement        weight	1	2	total splits ↓
200 j rope
100 m run
rows
21 swings
	round splits →

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

3 26

              2019

Warmup:   

2 rnds
100m run

10 passthru
20 lunges
10  turkish getups

Strength:    

any movement

Workout:

4 Rounds:

 50 abmats

24 over shoulder ball drop, 20/15

20 swings, 44/26

15 kbell sq, same

Finisher

Interval rowing

goals

reps               Movement             weight	1	2	3	4	↓split totals
50 abmats
25 ball slam,
20 swings,
10-10 kbell sq
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

3 25

                   2019

Warmup:   

3 rounds

8 passthru

100m run
8 turkish getups
8 lunges

Buy‑­­in:           

2 rounds
1 min L-hang
1 min right plank
1 min left plank

Workout:

3 Rounds, 2 min rests:

30 burpees

40 sq

30 sit-ups,

20 push-ups, 
10 chins

    Beginner             Intermediate        Advanced         Elite

m-6:15; w- 7:30        (sub ring rows)

m-5:15;        w-6:30        (sub same)

m-4:30;      w-5:35

m-3:55;     w-4:40

Finisher

2k run

reps               Movement             weight	1	2	3	4	↓split totals
500m row OR 40 burpees 40 sq 30 s-ups, 20 p-ups, 10 chin ups
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 Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)

3 21

2019

Warmup:

2 rnds
20 dbl unders
8 split lunge
8 passthru
20 supers
rotator prehab

Buy in:

3 rnds 
8 chinups
8 power clean

Workout:

EMOM -- 18 min

12 thrusters,  55/35 
(scaling:   reps in aprox first 25 sec)

Finisher

1000m farmers walk

goals

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

3 20

                   2019

Warmup:   

2 rounds

10 passthru

30 sec side plank

1 min L-hang

10 ring dips

Buy‑­­in:           

60 deadlifts, 65/40

Workout:

7 Rounds:

10 hang squat cleans, 65/40

15 OH press, same

100m run

Finisher

goals

reps               Movement             weight	1	2	3	...	7	↓split totals
10 squat cleans, 65/40
15 OH press, same
150m run
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 Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)